# 3.A Yogasana- Standing Posture- Tadasana- Vrksasan- Pada Hastasana- Ardhacakrasana-Trikonasana- Health And Fitness Explained In English

# 3 Yogasana- Standing Posture- Tadasana- Vrksasan- Pada Hastasana- Ardhacakrasana-Trikonasana- Health And Fitness Explained In English


Hey Friends, Today Is Our #3 Day And Here Would Be Many Postures, Technique And Asana.  It Means You Will See In This Article Very Unique Things { Yogasana }. In This Article We Will Discuss Part-A In Which We Can Consume TADASANA ( Palm Tree Posture ), VRKSANA (The Tree Posture ), PADA-HASTASANA (The Hands To Feet Posture ), ARDHACAKRASANA (The Half Wheel Posture ) And TRIKONASANA ( The Triangle Posture ).

So, Friends Now We Will Start…



Tadasana ( Palm Tree Posture )

Tada Means Palm Tree Or Mountain. This Asana Teaches One To Attain Stability And Firmness And Forms The Base For All The Standing Asana.


  • Stand With Feet 2 Inches Apart.
  • Interlock The Fingers, And Turn The Wrist Outwards. Now Inhale, Raise The Arms Up And Bring Them In Line With The Shoulders.
  • Raise The Heels Off The Floor And Balance On The Toes. Stay In This Position For 10-15 Seconds.
  • Exhale, Bring  The Heels Down.
  • Release The Interlock Of The Fingers And Bring The Arms Down Parallel To The Trunk, And Come Back To Standing Posture.
  • This Asana Brings Stability In The Body, Helps To Clear Up Congestion Of The Spinal Nerves, Corrects Faulty Posture.
  • Helps To Increase Height Up To A Certain Age.
A Word Of Caution
  • Avoid Lifting The Toes In Case Of Acute Cardiac Problems Varicose Veins And Vertigo.
Vrksasana ( The Tree Posture )

Vrksa Means Tree. The Final Position Of This Asana Resembles The Shape Of A Tree, Hence The Name.
  • Stand With Feet 2 Inches Apart.
  • Focus On A Point In Front.
  • Exhale, Bend The Right Leg And Place The Foot On The Inside Of The Left Thigh. The Heel Should Be Touching The Perineum.
  • Inhale And Extend The Arms Up And Join The Palms.
  • Stay In The Position For 10 To 30 Seconds And Breathe Normally.
  • Exhale And Bring The Arms And Right Food Down.
  • Relax And Repeat The Asana By Bending The Left Leg.
  • Improves Neuro- Muscular Coordination, Balance, Endurance, And Alertness.
  • It Tones Up The Leg Muscles And Rejuvenates The Ligaments Also.
A Word Of Caution
  • Please Avoid This Practice In Case Of Arthritis, Vertigo, And Obesity.
Pada-Hastasana ( The Hands To Feet Posture )
  • Pada Means Feet, Hasta Means Hands. Therefore, Pada Hastasana Means Taking The Palms Down Towards The Feet. This Is Also Referred to As Uttanasana.
  • Stand Straight With Feet 2 Inches Apart.
  • Inhale Slowly And Raise The Arms Up.
  • Stretch Up The Body From The Waist.
  • Exhale And Bend Forward Until The Trunk Is Parallel To The Ground.
  • Exhale, And Bend Forward Until The Entire Palm Rests On The Ground.
  • Maintain This Final Posture For 10-30 Seconds.
  • Those Who Are Having Stiff Back Should Bend According To Their Capacity.
  • Now Inhale, Come Up Slowly To The Vertical Position And Stretch The Arms Above The Head.
  • Exhale And Slowly Return To The Starting Position In Reverse Order.
  • Relax In Tadasana.
  • Makes The Spine Flexible, Improves Digestions, And Prevents Constipation And Menstrual Problems
A Word Of Caution
  • Please Avoid This Practice In Case Of Cardiac Or Back Problems, Abdominal Inflammation, Hernia And Ulcers, High Myopia, Vertigo And During Pregnancy.
  • Those With Vertebral And Disc Disorders Should Also Avoid This Practice.
Ardhacakrasana ( The Half Wheel Posture )

Ardha Means Half. Cakra Means Wheel. This Posture, As The Body, Takes The Shape Of A Half Wheel, Hence It Is Called Aradha Cakrasana.
  • Support The Back At The Waist With All The Fingers Together Pointing Forward Or Downward.
  • Drop The Head Backwards And Stretching The Neck Muscles. As You Inhale, Bend Backwards From The Lumbar Region; Exhale And Relax.
  • Stay Here For 10-30 Seconds With Normal Breathing. 
  • Inhale And Slowly Come Up.
  • Ardha Cakrasana Makes The Spine Flexible And Strengthens The Spinal Nerves.
  • Strength The Neck Muscles, And Improves Breathing Capacity.
  • Helps In Cervical Spondylitis.
A Word Of Caution
  • Avoid This Posture In Case Of Vertigo Or A Tendency To Giddiness.
  • Hypertensive Patients Shall Bend With Care.
Trikonasana ( The Triangle Posture )

Trikona Means Triangle, Tri Means Three And Kona Is An Angle. As The Asana Resembles Three Arms Triangles Made By The Trunk And The Limbs, It Has Been Named Trikonasana.
  • Stand With Your Comfortably Apart.
  • Slowly Raise Both The Arms Sideways Till They Are Horizontal.
  • Exhale, Slowly Bend To The Right Side And Place The Right Hand Just Behind The Right Foot.
  • The Left Arm Is Straight Up, In Line With The Right Arm.
  • Turn The Left Palm Forward.
  • Turn Your Head And Gaze At The Tip Of The Left Middle Finger.
  • Remain In The Posture For, 10-30 Second With Normal Breathing.
  • As You Inhale Slowly Come Up.
  • Repeat For The Left Side.
  • Prevents Flat Foot.
  • Strengthens Calf, Thigh, And Waist Muscles.
  • Makes The Spine Flexible, Improves Lungs Capacity.
A Word Of Caution
  • Avoid This Posture In Case Of  Slipped Disc, Sciatica, And After Undergoing Abdominal Surgery.
  • Do Not Do Beyond Limits And Overdo The Lateral Stretch.
  • If One Cannot Touch The Feet, One Can Reach For The Knees Instead.
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Posted By Ainesh Kumar

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