Yoga Poses

Yoga Pose Of The Day: Tree Pose

treepose

English Name: Tree Pose

Sanskrit Name: Vrksasana

Yoga Level: 1

Benefits: Tree pose is great for improving balance, strengthening thighs, ankles, calves and the spine. It stretches the groins and inner thighs, shoulders and chest. It can also relieve sciatica and reduce flat feet.

How to do it: Begin by standing in Tadasana (Mountain Pose). Shift your weight slightly onto the left foot, keep the right foot firmly on the floor and bend your right knee. Use your right hand and clasp your right ankle. If you lose your balance don’t worry, try again.

Draw your right foot up and place the sole against the inner left thigh, if possible, press the right heel into the inner left groin, toes pointing toward the floor. Make sure the pelvis is in a neutral position. Lengthen your tailbone. Breathe. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you to help with your balance.

Stay in tree pose for thirty seconds and work towards holding it for one minute. Step back to Tadasana (Mountain Pose) with an exhalation and repeat for the same length of time with the legs reversed.

Yoga Vocabularly: Anjali Mudra is a hand gesture which is practiced in yoga. It is used as a sign of respect and a greeting in India, Sri Lanka and other parts of Asia. The gesture is incorporated into many yoga asanas. The meaning of Anjali Mudra is Salutation Seal. It has the same meaning as the Sankrit phrase Namaste.

Yoga Poses

Yoga Pose Of The Day: Mountain Pose

English Name: Mountain Pose

Sanskrit Name: Tadasana

Yoga Level: 1

Benefits: Tadasana is a standing pose, it can improve posture, strengthen thighs, knees and ankles, reduce flat feet, it can firm the abdomen and buttocks and can relieve sciatica.

How to do it: Mountain Pose seems like an easy pose but there is definitely more to it. Start by standing in the middle of your mat, or at the end, which ever you prefer. Stand with the bases of your big toes touching and have your heels apart slightly, so that your second toes are parallel. Spread your toes and the balls of your feet, place them softly on the mat.

Rock back and forth and side to side and gradually reduce the swaying until you are standing still. Make sure that your weight is evenly distrubuted through your feet. Firm your thigh muscles and lift the knee caps. Lift the inner ankles to strengthen the inner arches of the feet. Imagine a line of energy starting at your feet and going all the way up to the crown of your head. Breathe. Lengthen your tailbone towards the floor.

Press your shoulder blades into your back, widen them and release them down your back. Inhale deeply. Lift the top of your sternum towards the ceiling. Exhale deeply. Soften the throat, the jaw, the tongue, your eyes. Enjoy the pose. Feel the earth beneath your feet and stand strong. Hold this pose for thirty seconds to a minute and breathe easy. Tadasana is the starting position for all standing poses but it is useful to practice this pose on its own as it improves balance which is required for other asanas in yoga practice.

Yoga Poses

Yoga Pose Of The Day: Downward-Facing Dog

English Name: Downward-Facing Dog

Sanskrit Name: Adho Mukha Svanasana

Yoga Level: 1

Benefits: Downward-Facing dog has many benefits, it’s a great pose to energize the body, calm the brain and relieve stress and mild depression. It can improve digestion, help prevent osteoporosis, stretch the shoulders, calves, hamstrings, arches and hands. It can also help relieve symptoms of menopause, it can also relieve menstrual discomfort when the head is supported. Downward-Facing dog can also relieve headaches, insomnia, back pain, fatigue, it is therapeutic for asthmatics and can help people with high blood pressure, flat feet, sciatica and sinusitis.

How to do it: Sit on your mat on your hands and knees. Make sure your knees are directly below your hips and your hands are slightly in front of your shoulders. Spread your palms wide, index fingers parallel or slightly turned out, and turn your toes under.

Exhale and lift your knees away from the floor. At first keep the knees slightly bent, if this is enough for you then stop there. Downward-Facing Dog is a beginner’s pose but can be difficult for those with stiff legs. If you are ready to improve on the pose then lift the heels away from your mat. Lengthen your tail bone away from the back of your pelvis. Lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

Once you have achieved this, exhale. Push the top of the thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them, keep a slight bend or you will overstretch the muscles in the legs. Keep the head between the upper arms; don’t let it hang.

Adho Mukha Svanasana/Downward-Facing Dog is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child’s Pose (see previous yoga of the day pose).

Yoga Vocabulary: Sun Salutation Sequence – A dynamic asana sequence, also known as Surya Namaskar means to bow to or to adore. Each sun salutation begins and ends with joined hands (Mudra) touched to the heart. The placement means that only the heart can know the truth.