Talasana - Palm-Tree Pose

"Tal" refers to 'palm tree' in Sanskrit. In this pose the upper part of the body is extended straight up like a palm tree.

Sequence:

1. Stand erect with your legs shoulder-width apart.
2. The toes should be pointing outwards.
3. Inhale deeply and raise your hands above the head.
4. Keep the palms facing each other.
5. Raise your heels from the ground.
6. Standing on your toes, exhale slowly.
7. Keeping yourself well-balanced on the toes, stretch your arms further up as you inhale.
8. Try raising your heels and stretching your body to the optimum level.
9. Bend your neck and head backwards and look up.
10. Stay in this position till you feel uncomfortable.
11. Exhale slowly and return to starting position by lowering the arms and simultaneously lowering the heels.
12. Bring the neck and head forward.
13. Relax.

Benefits:

• This yoga pose straightens the spinal column and thus any abnormal curvature can be rectified.
• The lung capacity increases.
• Regular practice of Talasana not only strengthens your body but also makes it supple and flexible.
• The upper body is totally stretched.
• The respiratory muscles become firmer.
• This yoga posture strengthens the muscles of the neck, lower back, abdomen and pelvis.