Yoga Mail

Step by Step:

  1. Starting position: Stand with the feet together or hip-width apart, and the arms by the sides. Distribute the weight equally on both feet.
  2. Raise the arms over the head.
  3. Interlock the fingers and turn the palms upward.
  4. Place the hands on top of the head.
  5. Fix the eyes at a point on the wall slightly above the level of the head.
  6. The eyes should remain fixed on this point throughout the practice.
  7. Inhale and stretch the arms, shoulders and chest upward. Raise the heels, coming up onto the toes.
  8. Stretch the whole body from top to bottom, without losing balance or moving the feet.
  9. Hold the breath and the position for a few seconds.
  10. Exhale as you lower the heels while breathing out and bring the hands to the top of the head.


  • Helps to develop physical and mental balance.
  • Stretches the entire spine, helping to clear up congestion of the spinal column.
  • Stretches the rectus abdominal muscles and the intestines, and a gentle tadasana is useful during the first six months of pregnancy to keep the abdominal muscles and nerves toned.