Tiryak Tadasan (Swaying Palm Tree Pose)

Procedure

• Stand up straight—in an upright position—with both feet joined together and arms by your sides, i.e. Saral Tadasan.
• Now, spread out your feet, keeping a distance of about 1.5-2 feet between each other.
• Breathing in (Radhey), raise your arms above your head.
• Interlock your fingers and twists the wrists so that the palms face the sky.
• Make sure your arms remain straight.
• Breathing out (Krishna), comfortably bend rightwards from the waist.
• Ensure you always bend laterally, keeping the spinal cord erect.
• Also, do not twist the head; it must be aligned with the arms.
• Maintain the final position to your comfort.
• Breathing in (Radhey), come to an upright position.
• Practice on the other side.
• Finally exhaling (Radhey), lower the arms by the thighs and relax.
• Inhaling (Radhey), lower the right foot to the floor; return to the starting position.
• Likewise, repeat it with the other set of arms and legs.
• This ends one round; do up to three rounds.
• Finally, come to Shithil Tadasan and relax.

Awareness

• On the balance
• On always feeling the presence of “Radhey Krishna” with your breaths

Benefits

• Ek Pada Bakasan superbly tones up the leg muscles.
• It helps increase the flexibility of the hip portion.
• It naturally brings one’s body and mind into balance.

Shithil Tadasan (Relaxing Palm Tree Pose)

Procedure 

• Come to an upright position with the feet about 6-12 inches apart.
• Keep both hands hanging freely by the sides of your body, with the shoulders fully relaxed.
• Then, close your eyes; take some deep breaths and relax the whole body.
• Now, become aware of your breaths and feel the changes throughout the body.
• Note: This is the relaxing pose after each standing asan.

Saral Tadasan (Simple Palm Tree Pose)

Procedure

• Come to a standing position.
• Now, keep both of your feet together.
• Then, distribute your body-weight equally on both feet.
• Keep your legs, spine, and head aligned.
• Make sure your hands hang along the thighs, with the fingers outstretched.
• Breathe normally.
• Note: This is the initial position for all standing asans.