Today’s Poses – Standing Forward Bend and Tree Poses
Standing Forward Bend and Tree Poses
Standing Forward Bend
Standing Forward Bend will wake up your hamstrings and soothe your mind.
Steps
- From Mountain pose exhale forward hinging at the hips. Bend the knees enough to bring the palms flat to the floor and the head pressed against the knees.
- Feel the spine stretching in opposite directions as you pull the head down and in and press the hips up. Work on straightening the legs to deepen the stretch in the backs of the legs.
- Breathe and hold for 4-8 breaths, actively pressing the belly into the thighs on the inhalation.
- To release: bend the knees keeping the back straight, inhale the arms out to the sides and inhale the arms and torso up back into Mountain pose.
Benefits
- Calms the brain and helps relieve stress and mild depression
- Stimulates the liver and kidneys
- Stretches the hamstrings, calves, and hips
- Strengthens the thighs and knees
- Improves digestion
- Helps relieve the symptoms of menopause
- Reduces fatigue and anxiety
- Relieves headache and insomnia
- Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
Tree Pose
This posture replicates the graceful, steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in order to maintain body balance.
Steps
- Stand tall and straight with arms by the side of your body.
- Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh.
- Make sure that your left leg is straight. Find your balance.
- Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra (hands-folded position).
- Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
- Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.
- With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.
- Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.
Benefits of the Tree Pose
- This pose leaves you in a state of rejuvenation. It stretches the legs, back and arms, and invigorates you.
- It brings balance and equilibrium to your mind.
- It helps improve concentration.
- This posture has been found to relieve some cases of sciatica.
- It makes the legs strong, improves balance, and opens the hips.
- It helps those who are suffering from sciatica.
Standing Forward Bend and Tree Poses help you improve balance, open up the hips, and invigorate you.
