Tadasan
- Stand in an upright position.
- Spread the legs about 4-6 inches apart at the feet.
- Steady the body and distribute the weight equally on both feet.
- Raise the arms above the head; interlock the fingers with the palms facing upwards, and place them on the top of the head.
- Fix the eyes on any object in front of you slightly above the level of the head.
- With an inhalation (Radhey); stretch the hands, shoulders, thighs and expand the chest to your possibility.
- At the same time, raise the heels and try to stand on the toes.
- Give a full stretch throughout the body.
- Keep fixing the eyes on the object to maintain balance.
- Maintain this position for 15-20 seconds with normal breathing.
- Initially, it is difficult to maintain balance but with practice it becomes easier.
- Then slowly with an exhalation (Shyam) lower the heels and bringing down the hands, keep them on the top of the head.
- This is one round; practice two more rounds.
Awareness
On the synchronization of the breaths with the movements.
Benefits
It stretches and loosens the spine which helps clear the congestion of the spinal nerves. Similarly, it develops physical and mental balance. The stretching of the intestinal system and digestive systems makes them healthier. It is also useful during the six months of pregnancy to keep abdominal muscles and nerves toned well.
