- Stand erect with feet 4 to 6 inches apart.
- Raise the arms overhead with the palms facing upward; fingers locked and look up at the hands.
- Lift the heels as if being drawn upwards.
- Completely stretch the body- while standing on the toes.
- Slowly return the heels to the floor.
- Repeat 10 times.
- Stand in tadasana with both arms overhead.
- While balancing on the toes-lift one leg and extend it either forward or backward.
- Repeat with the other leg.
- Practice 10 times.
Breathing– Hold your breath inside while standing on the toes.
Sequence– Tadasana is performed as a counter pose to inverted asanas.
- Develops rectus abdomini muscles and stretches the intestines.
- It promotes proper spinal bone growth and clears up congestion of the spinal nerves at the points at which they emerge from the spinal column.
- Walking 100 steps in tadasana after drinking 6 cups of water clears up non-chronic intestinal blockage.
- Beneficial during first 6 months of pregnancy.
This asana is used in shankhaprakashalana.
- Stand erect with the wrists crossed over the head.
- Bend the body at the waist to bring the back in a horizontal position.
- In one movement rise up on the toes and stretch the spine upward.
- Spread the arms wide to from a straight line at shoulder level.
- Raise the arms above the head and re-cross the wrists.
- Lower the heels and bring the arms back to the sides of the body.
Breathing- Inhale while erect and while raising and stretching the trunk.
Exhale while lowering and bending.
Benefits– Same as basic posture and variation-1.