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Talasana- Palm Tree Posture – Raised Hands Posture

Translation: Tala – Palm Tree; asana- pose.

Talasana (palm tree pose) is a standing balancing pose used to stretch the whole body from head to toe. If done with proper engagement of muscles it can help you to decompress the joints in the body.


Steps for Talasana

  • Start with feet hip-width apart, and your arms by the sides of your body.
  • Interlock your fingers, turn the palms away. Bring the back of the hands to the top of the head with the elbows pointing out to the sides.
  • Fix your gaze at a point slightly above the level of your head.
  • Inhale and stretch the hands upwards, lifting the sternum and opening the chest. Raise the heels coming up on the toes.
  • Try to maintain the balance. Stay in the posture for about 30 seconds breathing normally.

Talasana Variations

Variation 1:
  • Hold the pose  for up to 30 seconds with normal breathing gazing at the interlocked hands.
Variation 2:
  • Inhale, lift up, hold the breath in the pose for a few seconds and come back to the initial position with an exhale (Repeat 10 times).
Variation 3:
  • Close the eyes and hold the position for 30 seconds breathing deeply.
Variation 4:
  • While balancing on the toes, lift one leg, and extend it either forward or backwards. Repeat with the other leg. Practice 10 times.


  • Develops physical and mental balance.
  • The entire spine is stretched and loosened, helping to clear up congestion of the spinal nerves at the point where they emerge from the spinal column.
  • It stretches the rectus abdominal muscles and the intestines.
  • Good during the first six months of pregnancy to keep the abdominal muscles and nerves toned.

Looking for more postures? Check our Yoga postures library.