Asana tip sheet #24 – Tarasana (diamond or star pose)

My first experience with tarasana was at the beginning of a vinyasa class that I was expecting to be very fairly vigorous.

Right after the initial centering, the teacher had us move into tarasana and screeeeeeeeeeech! My busy mind was immediately forced to stop and take notice of what was happening in my back, hips and shoulders.

As I started to relax forward into the pose, I was surprised by the intensity of sensation such a simple pose could deliver. I was also immediately aware of how quickly it brought me inward to stillness and breath.

That effect is one of the blessings of yoga…and this pose can do it surprisingly quickly.

The stretch of tarasana or diamond pose is similar to baddha konasana, but with the heels moved forward of the groin by about a foot and a half, it changes the location of the stretch significantly enough that it creates a whole different sensation in hips and low back.

Tarasana can be done as a preparation for kurmasana, baddha konasana or even janu shirsasana. Each pose varies the position of the bent leg(s) enough to feel considerable differences in all the surrounding muscles of the hips and low back.

Although I haven’t found any satisfying translation of the name of this pose into English, I like to think it’s associated with Tara, the Buddhist goddess of compassion. It helps to cultivate the same sort of attitude of equanimity that you can imagine that Tara exhibits.

Below are some additional details about this asana…as usual, download the pdf of this tip sheet at the bottom of this post.

asana name = tarasana

• tara = goddess of compassion (Buddhism)
• asana = seat

benefits

• Deep stretch for hamstring, groin and low-back.
• As you move deeper, the upper back receives a nice stretch, as do the muscles along the spine.
• Stimulates the abdominal organs.
• Draws focus inside, inducing pratyahara (sense withdrawal).
• Quiets the nervous system.

contraindications

• Back injury, such as disc problems.
• Hip, knee or hamstring injury

modifications

• Place hands on feet with arms on top of lower legs, instead of under legs.
• If too intense, rest forehead on block(s).
• Ease into it, taking full, deep breaths. As your body relaxes, you can move deeper.
• Elevate hips on a blanket if difficult to hinge pelvis forward.

attitude

• Warm compassionate, inward reflection

Conclusion

Tarasana is another of the workhorse poses that’s not really showy but gets a lot of work done in a short amount of time.

It’s super important to work with your body gradually, coaxing the hips to melt open; not forcing the knees down.

Be mindful of any discomfort in the pose, a warning sign to make adjustments or move even slower.

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