TADASANA for spine

TADASANA

Tadasana (palm tree pose)

Stand with the feet together or about 10 cm apart, and the arms by the sides.
Steady the body and distribute the weight equally on both feet.
Raise the arms over the head.
Interlock the fingers and turn the palms upward.
Place the hands on top of the head.
Fix the eyes at a point on the wall slightly above the level of the head.
The eyes should remain fixed on this point throughout the practice.
Inhale and stretch the arms, shoulders and chest upward. Raise the heels, coming up on to the toes.
Stretch the whole body from top to bottom, without losing balance or moving the feet.
Hold the breath and the position for a few seconds.
At first it may be difficult to maintain balance, but with practice it becomes easier.
Lower the heels while breathing out and bring the hands to the top of the head.
This is one round.
Relax for a few seconds before performing the next round.
Practise 10 rounds.
Breathing : Inhale while raising the arms, retain or breathe normally in the stretch, and exhale while lowering the arms.
Awareness : Physical – on the stretch of the whole body from top to bottom, and on maintaining balance and on the breath.
Spiritual – initially on mooladhara chakra to provide stability. Once balance is achieved, change to ajna chakra.
Sequence : Tadasana can be followed by any inverted asana.
Benefits : This asana develops physical and mental balance. The entire spine is stretched and loosened, helping to clear up congestion of the spinal nerves at the points where they emerge from the spinal column. It helps to increase height by stretching the muscles and ligaments, enabling growing bones to grow longer.Tadasana stretches the rectus abdomini muscles and the intestines, and is useful during the first six months of pregnancy to keep the abdominal muscles and nerves toned.
Variation 1 : Tadasana may also be performed while gazing up at the interlocked fingers. It will be slightly more difficult to maintain balance in the final position.
Variation 2 : Stand in tadasana with both arms overhead.
While balancing on the toes, lift one leg and extend it either forward or backward.
Repeat with the other leg.
Practise 10 times.
Practice note : Those practitioners who have mastered tadasana with the eyes open may try it with the eyes closed.
Note : This is one of the asanas for shankhaprakshalana.

TIRYAKA TADASANA

Tiryaka Tadasana (swaying palm tree pose)

Stand with the feet more than shoulder width apart.
Fix the gaze on a point directly in front.
Interlock the fingers and turn the palms outward.
Raise the arms over the head, stretching upwards.
Bend to the right side from the waist.
Do not bend forward or backward or twist the trunk.
Hold the position for a few seconds, then slowly come back to the upright position.
Repeat on the left side. This completes one round.
Practise 10 rounds.
To end the practice, return to the upright position, release the hands, bringing the arms down to the sides.
Breathing : Inhale raising the arms, exhale while bending to the side, inhale to centre. Exhale while releasing the posture.
Awareness : Physical – on keeping the balance and the stretch along the side of the body. On keeping the body and head facing forward while bending to the sides without twisting. On the breath synchronized with the movement.
Spiritual – on mooladhara or manipura chakra.
Benefits : As for tadasana, but it especially massages, loosens and exercises the sides of the waist. It balances the right and left groups of postural muscles.
Variation : Balance on the toes in this practice.
Note : This is one of the asanas for shankhaprakshalana.

KATI CHAKRASANA

Kati Chakrasana (waist rotating pose)

Stand with the feet about shoulder width apart and the arms by the sides.
Raise the arms to shoulder level, then twist the body to the right.
Bring the left hand to the right shoulder and wrap the right arm around the back, bringing the right hand around the left side of the waist. Look over the right shoulder as far as is comfortable.
Keep the back of the neck straight and imagine the top of the spine is the fixed point around which the head turns.
Hold for two seconds, accentuate the twist, gently stretching the abdomen.
Return to the starting position.
Repeat on the other side to complete one round.
Keep the feet firmly on the ground while twisting.
Relax the arms and back as much as possible throughout the practice. Do not strain. The movement should be relaxed and spontaneous.
Perform the rotation smoothly, without jerking or stiffness.
Practise 5 to 10 rounds.
Breathing : Inhale raising the arms.
Exhale twisting to the side.
Inhale returning to the centre.
Exhale while releasing the posture.
Awareness : On the stretch of the abdomen and spinal muscles, and on the breathing synchronized with the movement.
Benefits : This asana tones the neck, shoulders, waist, back and hips. It is useful for correcting back stiffness and postural problems. The relaxation and twisting movement induces a feeling of lightness and may be used to relieve physical and mental tension at any time during the day.
Practice note : This asana may be performed in a more dynamic way by swinging rhythmically with the arms, without synchronizing the movements with the breath.
Note : This is one of the asanas for shankhaprakshalana.