Also called as mountain pose, as one has to remain as firm as a mountain, this posture plays an important role in increasing one`s self awareness. The final position of this asana resembles the palm tree. Palm tree is usually erect and straight. One should stand straight and erect in this asana.
Steps for Practice:
 1. Stand erect, legs together, hands by the side of the thighs. Gaze in front.
2. Raise your hands straight in front up to arms. Palms facing each other.
3. Bring the hands up straight fowards towards the sky, fingers pointing upward.
4. Now slowly raise your heels and stand on toes. Raise heels as much as you can. Stretch body up as much as possible.
5. While returning to the original position, bring your heels on the ground first.
6. Slowly bring down your hands also.
Remember
1. This is a balancing pose.
2. Do not make haste so that you lose your balance or get jerk.
3. In the beginning, legs can be kept apart.
Benefits :
1. This improves height.
2. Spine becomes flexible.
3. Visceroptosis and pain in the backbone is removed.
4. Improves posture
5. Strengthens thighs, knees, and ankles
6. Firms abdomen and buttocks
7. Relieves sciatica
8. Reduces flat feet
Limitations
Those having complaints of reeling sensation should not practice it.
Beginners Tip: You can improve your balance in this pose by standing with your inner feet slightly apart, anywhere from 3 to 5 inches.
Duration: 15 sec - 1 minute.
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