Updated: Apr 14, 2019
Once you get to the ninth position in the Prana Vashya Yoga™ sun salutation, you then repeat three of the positions that you have already done: Eka Padasana (the forth position), Urdva Prasaritha Eka Pada Uttasana (the third position) and Hasta Pada Asana (the second position).
Therefore, starting in one-legged mountain pose (the ninth position in the Sun Salutation) having inhaled and raised the leg; you hold your breath, step back and free your hips in Eka Padasana. Then, continuing to hold your breath, you lift the rear leg with straight knees in Urdva Prasaritha Eka Pada Uttasana before exhaling and folding forward for Hasta Pada Asana
To complete the Sun Salutation, you come into Tadasana or “equilibrium position” (as pictured above).
How to get into Tadasana
Starting, then, in Hasta Pada Asana (having folded forward) you come up onto your tip toes before the inhalation and extend your arms level with your ears. You then inhale and come up keeping your arms level with your ears until you are stood straight and upright on your toes. In the Bhagavad Gita it is said of yoga: samatvam yoganuchyate or “yoga is balance.” Let the breath guide you toward a relaxed but focused state of being whilst you come up and then hold the position.
Finally, you exhale and come into standing position, with your arms by your sides, to complete the Sun Salutation.
Tadasana improves your posture and dissolves fat in the abdomen and buttocks. It also strengthens the thighs, knees, and ankles.
Do not attempt this position if you have any recent or chronic injury to the ankles or if you have low blood pressure.