POSTURE REFERENCE

Pick a posture from the dropdown menu to access detailed information, videos, and tips.

Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Tuladandasana, or Balancing Stick Pose, is a posture that involves extending the body forward while simultaneously extending one leg backward, forming a straight line parallel to the floor. This pose focuses on promoting cardiovascular health, improving balance, and strengthening the muscles in the legs and core.

 

Posture Breakdown

Benefits and Techniques

  • Cardiovascular Boost: Tuladadasana elevates the heart rate, providing cardiovascular benefits.
  • Strengthened Core and Limbs: The pose strengthens the muscles in the arms, legs, and abdomen.
  • Improved Posture: Regular practice can aid in correcting posture and alignment.
  • Enhanced Focus: The balancing act required in this pose hones mental concentration.

  • Posture Alignment: Begin by standing straight with arms over the head, palms clasped together.
  • Forward Movement: Lean forward while extending one leg backward, keeping the body in a straight line.
  • Engagement of Core: Engage the core muscles and maintain a straight alignment from head to toe.
  • Controlled Breathing: Focus on steady, controlled breathing throughout the pose.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Tuladandasana | Balancing Stick Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Tuladandasana | Balancing Stick Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Tuladandasana

Balancing Stick Pose

This posture is only ten seconds, so the moment you hear my clap, you step forward.

You have to make up your mind to use your 100% strength in half a second.

If you’re late, it’s over.

Feet together nicely at the line; toes and heels together. Arms over your head sideways.

Palms together. Interlock the fingers, release the index finger, thumbs crossed.

Stretch your arms up to the ceiling like you’re trying to touch the ceiling, to make sure your elbows

are locked, arms always touching with your ears, throughout the posture.

No gap between your arms and head. Chin up. Body back a couple of inches.

Inhale breathing, right leg step forward, a big step.

Lock both knees. Arms and head together:

Come down until your whole body; arms, head, leg, everything, is parallel to the floor.

From the side, your body looks like a ‘T’ as in Tom [not a broken umbrella!]

Charge your body forward like you’re trying to touch the mirror.

Get your left leg up, pointed toes, knee locked.

Continuously stretch your body forward; try to touch the mirror. Chin forward, focus one point on your right foot in the mirror.

Whole body is stretching in opposite directions, like a natural human tug-of-war.

Scapula coming out of the body, shoulders are supposed to hurt.

Body down, leg up, come down, leg up.

Every muscle contracted.

Get your leg up, pointed toes, leg up, leg up, leg up. Chest down, leg up, come down, leg up.

Stretch forward more.

Go and touch the mirror!

Stretch and stretch and stretch and stretch, and stretch, stretch, stretch, stretch!

Inhale breathing, come up; arms and head together.

Keep your arms over your head. Left side.

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