Post Yoga Pose of the Month: Tree Pose
By TERESA POWER
I chose Tree Pose (Vrksasana) for this holiday month full of Christmas trees. This standing yoga posture can be practiced anywhere and anytime, and benefits people of all ages and athletic abilities.
I had the amazing opportunity to practice Tree Pose with my children, Kaitlyn and Emmet. This is a great posture to practice as a family over the holidays, as this time of year can often be stressful with too many activities—even if they are fun ones—leaving kids and adults feeling frazzled rather than fulfilled.
Taking the time to practice a few minutes of yoga every day during the holidays can go a long way to help alleviate the stress of the season.
Benefits of Tree Pose:
- Stretches the thighs, groin and shoulders
- Builds strength in the ankles and calves
- Helps to remedy flat feet
- Opens up the hips
- Increases focus and concentration
- Improves balance, as well as physical and mental steadiness
Modifications:
Because this is a balancing posture, do not practice Tree Pose if you are feeling lightheaded or dizzy.
Ways to adapt Tree Pose to your current abilities:
- If you are unable to bring your foot to your thigh, try resting it against your calf or ankle of your standing leg instead.
- If you are unsteady, try practicing Tree Pose with your back against a wall or placing your fingertips on the back of a chair.
- Bring your arms overhead and close your eyes for a greater challenge. (Exception: If you have a history of high or low blood pressure, do not raise your arms above your head; instead keep palms together in front of the chest.)
If you have medical conditions, talk to your doctor before practicing this or other yoga poses.
Instructions:
- Start by standing with your feet together.
- Next, begin to shift your weight onto your left leg as you slowly bend your right leg and place the sole of your foot onto the inner side of your standing leg. Depending on your balance, you can place your foot on the inside of your ankle, calf or thigh.
- Take a deep breath in through your nose as you press through the foot of your standing leg. Exhale your breath and bring your hands into prayer position in front of your heart.
- Focus your gaze on a single spot as you take several deep breaths in and out through your nose.
- If you feel steady, slowly raise your hands into the air above your head, creating more space in your spine.
Hold this pose for as long as you feel comfortable before switching sides. Yoga works each joint and muscle of the body evenly, as opposed to most other forms of exercise, which focus on one-sided or repetitive movements.
Teresa Anne Power is an internationally recognized children’s yoga expert and best-selling author of the award-winning book “The ABCs of Yoga for Kids.” She has taught yoga to both adults and kids for over 16 years, helping thousands of people develop a healthy attitude toward their body. Power has also appeared on local and national TV and radio talking about the health benefits of yoga for kids and adults, and is a keynote speaker. In addition, she is the founder of Kids’ Yoga Day, an international event to raise global awareness of the benefits of yoga for kids. For more information, go to abcyogaforkids.com and kidsyogaday.com.
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