How to Assume the Balancing Stick Pose in Bikram Yoga

The balancing stick pose, or Tuladandasana, is the seventh posture in the sequence for Bikram Yoga. It is believed to increase your circulation while unclogging the arteries of the body and preventing cardiac troubles in the future. The balancing stick pose is a great posture to strengthen the legs and relieve stress from the spine. Much like other Bikram postures, the balancing stick can be integrated into almost any yoga practice.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing

1. Stand on the mat with your feet together, making sure that your big toes are touching and your heels are somewhat spread apart. Evenly balance your weight through your thighs, your calves, your ankles, and down to your feet.

2. Firm your thighs as you turn them inward. At the same time, lengthen your spine from your neck down to your tailbone, keeping your back straight, yet relaxed.

3. Roll your shoulders back slightly as you lift your ribcage, keeping your sternum perpendicular to the floor, until your chest is open. Make sure that when you lift your ribcage that it is just a lift, not a push forward with a lift.

4. Bring your arms down to your sides, keeping them loose and relaxed.

5. Straighten your neck, balancing your head evenly between your shoulders, until your chin is parallel with the floor. Find a spot on the wall directly across from you where you can naturally focus your gaze, yet still keeping it soft.

6. Raise your arms over your head and interlace the fingers of your hands. Release your index fingers and point them to the sky as you press your palms together.

7. Bring your right foot forward about 3 feet and plant it firmly on the mat.

8. Shift your weight to your right foot as you lift your left foot off the mat, pointing your toes as this foot leaves the floor.

9. Bend your upper body forward, initiating this movement from your hips, as you continue to raise your left leg up and out. At the same time, straighten your right leg up into your hip as the rest of your body levels off until it is parallel with the floor. You should be able to draw a straight line from the tips of your index fingers to the big toe of your left foot.

10. Adjust your head, tilting your neck up slightly so your gaze is not fixed straight down. Now soften your gaze and look through the floor.

11. Stretch your body in opposite directions, imagining someone is pulling you in one direction at your left foot and the other direction from your hands.

12. Hold this position for 30 seconds. Come out of it and repeat Steps 6 through 11 for the other side of your body.

Tips & Warnings

• As you look to the ground, your focus shouldn't be directly below your eyes. When this happens, people have a tendency to hunch their backs.

Resources

• Bikram Yoga
• Yoga Alliance

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