Pada sanchalana
Tadasana
- Stand erect with feet close together, knees together.
- Hands along the thighs with fingers stretched out.
- The legs, trunk and the head aligned in a straight line.
Stage 1 (Forward – backward movement)
I. Starting position (Sthiti): Tadasana
II. Practice
- Bring the right leg upwards and forwards and at the same time stretch the foot forward. Bring the leg back to center.
- Then move the leg backwards, now stretching the foot backward. Bring it back to center.
- This is one round. Practice ten rounds.
- Repeat the same practice with the left leg.
NOTE:
- Do not bend the knee at any stage of the practice.
- You can keep your hands on the waist, or can have wall support for proper balance.
- The leg movement should be continuous.
- Gradually increase the speed and mobility, within your limit.
- Raise the leg forward/ backward as much as you can.
Stage 2 (Sideways movement)
I. Starting position (Sthiti): Tadasana
II. Practice
- Raise the right leg sideways to the right as much as you can.
- Return to the center and then move it towards left.
- This is one round. Repeat ten times.
- Repeat it in the same way with the left leg.
III. Breathing (for both stages) Normal breathing.