Part VII in the Bikram Yoga Series:
Balancing Stick Pose
(Tuladandasana)

This is our last posture performed standing on one leg. It builds directly on the contraction, stamina, and focus presented in Standing Head to Knee and Standing Bow Pulling Pose. The pose will feel awkward and heavy if you do not engage 100% your arms, legs and abdominal muscles.

Yoga is a practice and you are required to pay constant attention to your breath, alignment, joints, muscles and balance. If you blink - you will lose it. That is why it is crucial in balancing poses to have a gazing point and not let your eyes wander. Here you have a chance to practice being present and patient! It is great for your mental health.

The Balancing Stick pose improves blood flow to the heart and the lungs (Bikram says: Give yourself a mini heart attack in Tulandandasana, so you don't have one in real life). It helps prevent blocked arteries and future cardiac problems. It relieves tension from the spine by stretching it. It helps prevent varicose veins, builds strength in the lower body and abdomen and it works the pancreas, liver, spleen, as well as the nervous and circulatory system. It stimulates the abdominal organs, increases endurance, improves digestion and aids elimination. Naturally, you will experience improved balance.

When you get set up for the pose by bringing your arms up over the head, try to squeeze your arms with your ears as much as possible. This really seems to help keep the arms in place during the entire posture. As you do down, do not bend your elbows and keep your chin away from the chest by focusing 4 feet in front of you on the floor. Immediately lift and point the left toes behind you and drop the body down and lift the leg up. Contract both of your legs, so they are absolutely straight. Make sure you use 100% of your strength and, as always, maintain the correct form. It is more important to keep your legs locked and arms with the ears, than to get the body all the way parallel to the floor. The letter "T" is the goal but be patient if you are not there yet!

Try to keep your hips even and horizontal. If you fall, come right back in the pose trying for better balance. This pose is only 10 seconds long so you have to make up your mind to work hard and get right into it!