Arms long, palms joinedShoulders away from the earsRibs knit, belly gently inPress the big toes downGaze steady aheadSide body longLegs hug togetherPalm Tree Pose
Tālāsana
Read what the gnome says
Palm Tree! Stand tall, reach both arms overhead, and rise onto the balls of your feet. Grow long through the whole body, ribs knit in, no arching the lower back. Shoulders away from the ears. Gaze at one spot to stay steady. Sway a little in the breeze, and breathe.
Works on Calves · Obliques · Deltoids
How to do it
- Stand tall with the feet together and lift both arms overhead.
- Interlace the fingers or press the palms together and stretch up through the fingertips.
- If you feel steady, rise onto the balls of the feet and hold, then lower slowly.
Common mistakes
- Don’t lock the knees.
- Don’t arch the lower back or let the ribs pop forward.
- Don’t force the heels up if you wobble: stay flat instead.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
Not medical advice. Ease off if anything feels sharp or wrong.
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Chair Warrior IBeginner
Chair Warrior IIBeginner
Chair-Supported TriangleBeginner
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