HOW TO: Tuladandasana (Balancing Stick Pose)

Balancing Stick Pose | Tuladandasana

Benefits

  • Improves balance
  • Increases endurance
  • Improves concentration
  • Increases lung capacity
  • Relieves tension from the spine
  • Stimulates the heart and arteries, strengthening the heart
  • Activates and opens the heart chakra
  • Stretches: Hips joints, shoulders & spine
  • Strengthens: Bum, upper thighs, abs, ankles, trapezius muscles, shoulders, heart

 Tips n’ Tricks

All about the set up. Start strong, finish strong

Keep arms with head the WHOLE time (from set up to coming out)

Keep thighs contracted

Distribute weight evenly on standing balancing foot

Pull your stomach in, this will help keep safe alignment of your spine

Z Breakdown

     

SET it UP 

Begin with your stomach in, arms with with your ears & locked out. (Test: see if you can keep your arms with your ears the ENTIRE time - no loosening) GRIP TIGHT. Gaze forward.

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HINGE at the Hips

With your standing leg solid make your move & BRING your body DOWN & leg UP. Keep arms with your ears, grip tight, stomach in & thighs contracted.

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STRETCH STRETCH STRETCH

Pull your arms forward & stretch your leg back. Pay attention to your hip alignment. Typically the lifted leg will want to pull that side of the hip up. If this happens, adjust & have both hips aligned, parallel to the floor. Hold for at least 10 seconds on each side. When you come out, finish strong with your spine straight & arms with you head.

 

Advanced Variation

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FLIP it: Standing Splits

Tip: you can put your hands on the floor to help balance better. Once you build the strength to hold the pose, try grabbing around your ankle.