[Pose Of the Week] Balancing Stick Pose (Intermediate)

Stretch, strengthen, & stimulate cardiovascular health in Balancing Stick Pose.

Balancing Stick Pose (Tuladandasana) – also known as One-Legged Pose, Flying Warrior Pose, or Balancing Staff Pose – is a variation on Warrior III Pose. This intermediate-level standing pose can be more challenging than it looks, as it requires focus, concentration, strength, and balance. This pose improves stability and core strength and stretches the hamstrings and shoulder muscles, while also strengthening the arms, legs, shoulders, and back muscles. It is also believed to strengthen the heart and circulatory system, reduce anxiety, and improve focus and memory.

Balancing Stick Pose is commonly found as part of the standing series of poses in Bikram yoga classes, as it is thought to be a warming pose due to its cardiovascular effects.

Beginners may wish to support the arms on the back of a chair to help with balance. For an advanced challenge (once you have mastered the pose and can hold it for at least 30 seconds), you can close your eyes while holding the pose.

How to Do Balancing Stick Pose:

  • Begin standing, then take a large step forward with your left leg.
  • Lower your upper body forward while lifting your right leg straight back behind you, keeping the foot flexed.
  • Stretch your arms in line with your ears, pointing towards the wall in front of you. Your body should resemble the letter “T.”
  • Point the toes of your raised foot towards the wall behind you, while interlacing your fingers together and pointing your index fingers straight ahead.
  • Feel as if you are stretching your body in opposite directions, pulling back with your lifted leg and stretching forward with your upper body. Keep your core strong and abs pulled in, with the knee of the standing leg locked.
  • Hold for several deep breaths, then lower your leg and return to standing.
  • Repeat on the other side.
Learn More at YogaPedia.com


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