Talasana: Steps and Benefits
Talasana, yoga asana takes the pose of a palm tree posture. It is done with raised hands. The body is held upright like the trunk of a palm tree and hence the name. Talasana is very popular because it is the first pose that is taught in the start of yoga. The Palm-tree pose is called as the Talasan or Tadasana.
Though Talasana step is taught in the first stage, the yoga needs to be followed by a step by step procedure. First thing is to Stand erect. Keep feet apart and slightly turned outwards according to comfortability. Interlock fingers and turn palms away. Look straight ahead. Slowly inhale deeply. Gradually raise the arms overhead, with palms facing each other. Fix eyes at a point slightly above the level of head. Raise heels slowly, maintaining the balance and stand on the toes. Exhale slowly and ensure that the body balance is not disturbed. Inhale slowly again and stretch upwards the arms. Balancing the body, the arms to be raised upwards from shoulder blades, fingers stretched outwards. Simultaneously raise heels to the maximum level. Stretch body, neck and head the optimum level at this stage and look up. Stretch backward the head and the neck. Keep firm and maintain the balance and hold on to the breath. Stay in this position for about 30 seconds breathing normally or until comfortable time. Gradually exhale and return to the starting position. While returning first lower the arms and simultaneously lower the heels and bending the neck and head forward.
There are certain that needs to be noted while doing this yoga asana. It is to hold the pose for 30 seconds with normal breathing, gazing at the interlocked hands. Hold the breath in the pose for a few seconds and come back to the initial position with an exhale. It can be repeated 10 times. Close the eyes and breathing should be deep.
Talasana brings about a lot of benefits like it develops physical and mental balance. The entire spine is stretched vertically and loosened, helping to clear up congestion of the spinal nerves and straightens out unnatural curves, if any. It stretches the abdominal muscles and the intestines. It is good to practice during the first six months of pregnancy to keep the abdominal muscles and nerves toned. Talasana fully stretches the upper portion of the body and helps the body to become well-built, well-proportioned, nimble and agile. It expands the rib cage and increases the capacity of the lungs. It firms up the respiratory muscles and muscles of the neck, lower back, abdomen, and pelvis.