51 Days Yoga Consciousness Series 2nd May-21st June 2021

Knowledge of Yoga is infinite, boundless and timeless. “Learning Yoga is an everlasting journey that leads you within and Within is where you find the world of immortal bliss”. –Mitraasha

Namaste All My Yoga Yaatris! May Yog Bless You!

The idea behind running this 51 Days Yoga Consciousness series is to proffer my modest learnings and share the divine pearls of Yoga science with people at large. Let’s have a conjoint intent to learn, implement and extend the wisdom of Yoga with a positive co-action and harmonious reverberation amongst each other.

Asana for Upward(Lateral)Stretch for the spine: Talasana

Talasana-The Palm Tree Pose

Name and essence of this asana is inspired by that of the palm tree. This posture stretches the muscles of the body.The mountainous pliancy that the palm tree depicts by standing tall without falling is the value that we aim to inculcate within ourselves, both physically and mentally through the practice of this asana.

Limitations / Contraindications 

  1. People with spinal injury, spinal abnormalities, frozen shoulders and arthritis should not do this.
  2. Also people suffering from hypertension, serious cardiac issues, muscular and nervous distress should avoid doing this.

How to practice?

Although there are many ways in which this asana can be performed, here I will be sharing a few of its variants.

Variant 1

Talasana-1
  • Taking one foot distance between your feet and keeping them parallel to each other, stand erection your mat with your hands on their respective sides.
  • Roll out your shoulders yet keeping them relaxed, chest thrown well forward, neck and head in one straight line, abdomen held firm in normal contour and chin parallel to the floor.
  • Try to maintain your balance and avoid swaying forward or backward as much as possible.
  • Establish your gaze at one fix point right in front of you.
  • With an inhalation, in 3 seconds raise your right arm from the front forward going upwards towards the ceiling and parallely rising up on your toes in a coherent way.
  • Make sure your raised arm is close to your ear in the final position and the other arm which is down relaxed by the side, ensuring that both your arms are uncurving but not rigid. 
  • Stay in this position retaining your breath for six seconds.
  • To release the posture, while exhaling in 3 seconds, keeping your raised arm still straight, turn palm facing outwards and bring it down through a backward and downward circular motion. 
  • And parallely lower the heels to come back to the starting position. 
  • Make sure while coming back, reaching the hand on the side of your thigh and touching the feet down on the floor should happen at the same time.
  • Now repeat all the above steps with your left hand.

Variant 2

Talasana-2
  • For this, follow all of the steps done in variant 1 except for one difference, which is rather than raising one hand after another, here raise both your hands together from front forward to upward and bring them back down together the same way rotating in backward and downward manner.
  • Breathing pattern would be the same, inhaling for 3 seconds while hands and toes are rising up, retaining the breath for 6 seconds while in that position and exhaling for 3 seconds while hands and toes are coming down

Variant 3

Talasana-3
  • For this, follow all of the steps done in variant 1 except for one difference, which is rather than raising one hand after another, here raise both your hands together from the sides palm facing outwards, and join both your palms in Namaste above your head.
  • To release the posture bring your hands back down together the same way rotating in a backward and downward manner.
  • Breathing pattern would be the same, inhaling for 3 seconds while hands and toes are rising up, retaining the breath for 6 seconds while in that position and exhaling for 3 seconds while hands and toes are coming down.

Variant 4

Talasana-4
  • Once you are standing tall following all other physical criteria as mentioned in Variant 1, cross both your hands at the wrists in front of your body as a starting position.
  • Then lift your crossed hands upwards, bringing them above your head, stay there.
  • To release the posture, bring your hands back down together the same way rotating in a backward and downward manner.
  • Breathing pattern would be the same, inhaling for 3 seconds while hands and toes are rising up, retaining the breath for 6 seconds while in that position and exhaling for 3 seconds while hands and toes are coming down.

Note: For those who are not comfortable initially to retain or suspend the breath as suggested, may do the entire flow of asana with normal breathing.

Benefits

It gives an overall stretch to the entire body parts.

It tones the leg muscles, increases blood flow thereby improving the venous function. 

Because of the stretch happening in the ankle and shoulder joints, the rigidity caused due to arthritis can be alleviated.

It enhances body balance, relieves sciatica pain, improves posture and flat feet issues. 

Boosts the width and contour of the chest and tones the otherwise loosened muscles of the abdomen.

It augments and supports the natural accord of the internal organs.

It amplifies better neuromuscular coordination.

The stretching pose of the upper part of the body instigates an overall expansion of the lungs, improves its suppleness, raises its vital index and capacity, improves circulation and strengthens the respiratory muscles.

Spinal columns become more flexible because of the extended stretch, which further aids to take away the undue pressure falling on the vertebrae.

It instills mental calmness,helps to remain unaffected by the worldly chaos and prolongs mindly tranquility and equilibrium.

Thought of the day: “In life, we become stronger only when we face the resistance of our struggles.”- Radhanath Swami

Link to day 25 : Matsyasana-The Fish Pose https://kreately.in/day-25-matsyasana-the-fish-pose-mitraasha/

Link to day 27: Parvatasana-The Mountain Pose https://kreately.in/day-27-parvatasana-mitraasha/

DISCLAIMER: The author is solely responsible for the views expressed in this article. The author carries the responsibility for citing and/or licensing of images utilized within the text.