Sanskrit Name: Indudalasana
Pronunciation: (in-doo-duh-LAHS-uh-nuh)
Also Known As: Standing Side Bend Pose
Pose Type: Standing, Side Bend
Drishti (Gaze Point): Urdhva or Antara Drishti (up to the sky)
🧘♀️ Step-by-Step Instructions
- Begin in Tadasana (Mountain Pose) — Stand tall with feet together, arms relaxed by your sides.
- Inhale — Raise both arms overhead, keeping them straight and palms facing inward.
- Exhale — Grab the left wrist with your right hand.
- Side Bend — Gently stretch your body to the right side while grounding evenly through both feet.
- Hold — Keep the gaze upward (Urdhva Drishti) and engage the core to support the bend.
- Return — Inhale to come back to center. Switch wrists and repeat on the other side.
💪 Physical Benefits
- Elongates and stretches the side body, ribs, and waist
- Enhances spinal flexibility and posture alignment
- Opens the chest and shoulders for better breathing
- Strengthens obliques and improves balance
✅ Related Categories:
Standing Yoga Poses, Chest Opening Poses, Yoga for Posture, Yoga for Flexibility
🧠 Mental & Energetic Benefits
- Encourages expansion and openness in body and mind
- Helps in clearing energetic blocks around the heart and lungs
- Activates Anahata (Heart) Chakra and improves emotional flow
- Promotes awareness and focus through balanced movement
✅ Related Categories:
Heart Chakra Yoga, Breath & Awareness, Yoga for Stress Relief
⚠️ Modifications & Precautions
- Keep knees slightly bent if hamstrings are tight
- Avoid collapsing the chest; lengthen evenly on both sides
- Use a yoga strap if grabbing the wrist is not accessible
- People with vertigo or spinal issues should practice with care or seek guidance
