Windshield Wipers Pose and Tree Pose stretches the Low Back, strengthen Core Muscles & Obliques, and Relaxes you. Try them with our Guided Yoga Videos

Windshield Wipers Pose and Tree Pose

Windshield Wipers Yoga Pose

Windshield wiper pose is a favorite amongst many who practice yoga. Aside from the many benefits it provides, it is a pose that just feels good! In fact, it is an excellent pose to do every day before you even get out of bed. It stretches your back after a long night’s sleep and slowly begins to energize you and help you wake up.

Steps

1. Begin on your back with your feet to the outside edges of your mat.
2. Slightly turn out your feet.
3. Broaden your collarbones and reach your arms straight out like a “t.” Slide your shoulder blades down your back as you bend your elbows and rest the backs of your hands on the mat. This arm pose is frequently called Cactus. If the backs of your hands don’t touch down, just keep your arms out in a “t.”
4. Let both knees lower to the right as you turn your head to the left.
5. Come back to the center.
6. Lower your knees to the left as you turn your head to the right.
7. Come back to the center.
8. Do several sets of this at whatever speed and with whatever breathing style feels right.

Benefits

• Stretches the Low Back
• Strengthens Core Muscles & Obliques
• Calms and Relaxes You

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

• 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.