by Shri N. Elumalai, PhD Scholar (Yoga Science), MAHER
This is a graceful standing-balance and beginner-level yoga pose that mimics the posture of a bird stork standing on one leg. This balancing leg pose must be firmly rooted to the ground. This modern yoga pose can be included in yoga for kids due to its simplicity yet a challenge, connection to nature, and playful name, which can instantly engage children. Being in nature, it can be included in yoga for seniors, aiding in the alleviation of arthritis symptoms. The asana maintains balance and stability in day-to-day activities like walk-run-stand-or-climb stairs. It can be included in daily yoga sequences.
STEPS
- Start standing in Tadasana (Mountain Pose). Press the feet firmly on the floor, extending the spine taking the shoulders behind. Have deep breaths and stay for 4-6 breaths.
- Now, inhale and bring the left foot to balance on the toes and place the hands on the hips, exhale out completely.
- Slowly inhale, and raise the left foot off the floor to about 20 degrees. While here, press the right foot firmly on the ground and engage the core muscles to stand straight with the shoulders behind. Exhale out completely.
- Now, inhale and raise the left leg higher, taking it to hip level in front of you, and maintain balance. Exhale pressing the right foot firmly on the ground as you also engage the right knee. When ready, point the toes down, flexing the ankles.
- Inhale and bring the hands in Namaste and stand in Standing Wind Release Pose Prayer Hands.
- Stay here for about 3-4 breaths maintaining balance. Then, inhale and bring the arms extending in front of you as you point the fingers down to stand in Stork Bird Pose. Stay in balance for about 3-4 breaths, taking deep inhalations and gaze at one point to help maintain balance.
- Ensure the core muscles are engaged (pulled in), helping shoulders and back to stay in alignment. Have a firm grip on the ground with the right foot and all the toes.
- Release and relax in Tadasana. Repeat with the other side following the above steps.
- Release and relax. You can repeat the second round with this pose.
Benefits
- Builds strength in the calves, quadriceps, hamstrings, and glutes.
- Strengthens the abdominal, lower back, shoulders, and arms.
- Enhances hip flexibility, mobility, and joint range of motion.
- Improves posture, balance, and functional movement.
- Stimulates blood circulation, digestion, and excretory systems.
- Boosts mood, energy, and confidence.
- Encourages mindfulness, focus, and calm breathing.
- Benefits athletes, dancers, and individuals with flat feet or mild anxiety.
- Improves sleep and supports reproductive health.
- Limitations
- Avoid if recovering from injuries, surgeries, or severe arthritis.
- Not suitable for those with vertigo, migraines, or high/low blood pressure.
- Seniors and pregnant women should practice cautiously.
- Tight hips, weak joints, or severe back issues require modifications.