Talasana 2

The form of this asana and the movement involved is based on a palm tree. The immense flexibility without falling is the quality that needs to be developed within us, both physically as well as psychologically through the practice of this asana.
-Stand erect with your hands at your sides, shoulders relaxed but squared, chest lightly expanded and abdomen held firm but in normal contour. Keep your feet parallel to each other maintaining a one foot distance between them. 

-Avoid a forward or backward stance. Focus your eyes at one point straight ahead 
-While inhaling, raise your right arm forwards and upwards towards the ceiling, simultaneously rising up on the toes in a synchronized manner. 
-Retain the position and hold your breath for six seconds.
—The arm must be close to your ear in the final position. The other arm is straight but relaxed by the side. Ensure both your arms are straight but not stiff. 

Maintain the same technique except instead of alternate hands raise both your hands together and bring them back down together in the same manner.
Turn your palm to face outwards and while exhaling, keeping your arm straight, bring it down through a backward and downward rotational movement. Simultaneously, lower the heels to assume the starting position.

The physical benefits of this asana include maximum stretching of your body.It enables free and natural accommodation of the internal organs. It develops the respiratory muscles and their vital index as there is an all-round expansion of the lungs due to the movements of the upper part of the body. Flexibility of the spinal column improves and due to the stretch on the vertebral column, undue pressure on the vertebrae is released. By stretching the ankle, shoulder joints, problems of stiffness arising from arthritis can be reduced. The asana helps to maintain a balanced state of mind.