What is Stork Pose?
When the spine is held upright and in a proper position, communication along the nervous system is greatly enhanced. This is because neural signals are transmitted with great ease through the nervous system when the spinal cord is in the correct position. Standing yoga poses are the most efficient yoga poses with respect to maintaining posture and spine position. When done with accuracy, coupled with correct breathing technique and added stretches, these poses help achieve great mental and physical balance.
The Stork pose is one of the standing pose that helps in achieving these goals. In addition to improving the balance and concentration of a person, it also strengthens the calf muscles and tones the shoulder region.
The Stork pose is usually performed while standing. However, in case of conditions where a person is unable to stand, an exercise ball can be used to sit. It must be kept in mind that the maximum benefits are gained when this pose is done in the proper way, i.e., while standing. This standing pose is very easy and can be done by a beginner or a proficient yoga practitioner. However it can be made challenging by adding extra stretches coupled with deep breathing.
How to perform the Stork Pose. Follow these step-by-step instructions to perform the Stork pose correctly.
- Stand with your heels touching and toes apart.
- Bring your hands to the prayer position at level with your chest.
- Gradually lift the right leg up, shifting weight on the left leg. At this point the thigh is parallel to the ground and the lower leg is perpendicular to it. Point the toes towards the ground for an extra stretch.
- Raise your arms overhead and focus on your breath. Inhale deeply through the nose. Hold this posture for a few seconds before exhaling.
- Hold you leg up in the position described in the third step for 30 seconds or more. Keep your breathing steady and deep.
- Gently lower the leg and bring your arms back to the side of the body and return to the starting posture.
- Repeat this sequence with the other leg.
Variations to the Stork Pose. In order to make this pose challenging, the third step can be modified by raising the level of the leg higher and closer to the chest and by holding this posture for a longer time. For those who find it hard to balance in the initial stages, the leg level can be lower than mentioned in the third step. The toes can touch the ground slightly, for reassurance and not support. Those who face difficulty standing for a long time, or are incapable of standing, can perform this posture while sitting on an exercise ball or, in extreme cases, on a chair. Sit normally on a chair. Place the ankle of one foot on the knee of the other and then raise the hands overhead, palms touching each other. For that extra tweak, try doing this pose with your eyes closed. Let’s see how well you can balance.
