Balancing Stick Pose

Last updated: December 21, 2023

What Does Balancing Stick Pose Mean?

Balancing stick pose is a dynamic standing posture that improves stability and focus, while building strength in the legs, arms, shoulders and core muscles.

One of simplest ways to move into balancing stick pose is from downward-facing dog pose. Lift one leg until it is parallel to the ground, then lift the torso until it is also parallel to the ground, and stretch the arms alongside the ears with the preferred hand position. In the full pose, the body forms a capital letter “T.”

Balancing stick pose is also known by its Sanskrit name, tuladandasana. Other names for this posture include warrior three pose (or flying warrior pose), one-legged pose and balancing staff pose.

Balancing Stick Pose


Yogapedia Explains Balancing Stick Pose

Balancing stick pose is part of a series of standing poses in the Bikram yoga (Hot yoga) workouts. In a common variation of the hand position, the fingers are interlaced with the index fingers extended as if pointing ahead.

Among the benefits of balancing stick pose, some include the following:

  • Improved flexibility in the hamstrings, hips and shoulders
  • Increased strength in the core muscles, legs, back, shoulders and arms
  • Opening of the chest and lungs
  • Stimulation of the abdominal organs
  • Reduced anxiety due to calming of the nervous system
  • Improved focus and memory

Beginners can use the back of a chair to support the outstretched arms and maintain balance. Those who have mastered the pose and are able to hold it for 30 seconds may increase the difficulty by performing it with eyes closed.

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