Page 1 - Practical 18

Practical Manual

Practical 18

Standing Asanas

This series of asanas has a stretching and strengthening effect on the back, postural
and hamstring muscles.
Note
Aim

To perform the Tadasana and Hasta Utthanasana.

After completion of these asanas, you will be able to:

• Perform and demonstrate these asanas in appropriate format.

Requirements

• Yoga mat – 1

Preparation of Yoga classroom
• The room should be clean and well ventilated.

Preparation of practitioner

• Wear comfortable loose, light cotton clothes (Not too tight).

• Remove accessories like spectacles, wrist watches, belt etc before practice.

Tadasana (Palm Tree Pose)

Method

• Stand with the feet together.
• Steady the body and distribute the weight equally on both the feet.

• Interlock the fingers and turn the palm upwards and place it on the top of
the head.

• This is the starting pose.

• Fix the eyes at a point throughout the practice.

• Inhale and stretch the arms over the head and raise the heels coming up onto
the toes simultaneously.
• Hold the breath and the position for few seconds.

• Exhale and come back to the starting position simultaneously.

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