JTM Yoga LLC

Tree pose or Vrksasana may look like a simple balance pose but looks can be deceiving. While Tree pose may be a challenge it is also calming. Once you find your balance and your attention is focused on a non moving object, a peaceful feeling happens. 

Start in Mountain pose and as with all balance poses start to notice how you are standing on  your feet. Be sure to stand evenly on your foot. Check the four corners of the foot (see the blog about Eagle pose on where the corners are located). If you are having a difficult time getting to the four corners of the feet slowly lift the toes upwards . This will put you onto the four corners.  When you are ready make sure the toes are one the mat and not scrunched up. Start to feel rooted into the floor with the right foot. Slowly start to lift the left foot off the ground and start to turn the left leg out to the side. The hips are open in this pose. Where you bring the sole of the foot  depends on your balance. You can place the foot on the ankle, shin, or thigh. Try not to place the foot against the side of the knee. You don’t want to press on that area. The higher the foot  placement the more difficult balance will be. If you are able to place the foot against the inner thigh you will need to help place it there with your hand. 

Now for the arm positions. This happens after your foot is where you want it. There are a few different placements people use. To start off with, until you feel more balanced, place the hands on the hips. If you are feeling steady, try bringing the palms together at heart center. To bring a little more challenge raise the arms up overhead.  For those with shoulder injuries bringing the arms overhead may not be the best placement and irritate the injury. If this is the case bring the hands to heart center or to the hips.  Remember to keep the back straight . Start off by trying to hold for 30 seconds. Repeat on the other side.

Tree pose helps to strengthen the legs, while stretching the groin area, inner thighs, chest and shoulders. Helps with balance and is said to help some with sciatica. All balance poses help to strengthen the feet. 

Triangle pose or Trikonasana is one of my favorites. It is such a great full body stretch and many students have told me it has helped them with backaches that were bothering them. One person even told me they finally got their back to crack while in Triangle. I don’t recommend that be the goal of Triangle but this person was very happy about that surprising benefit. In the book, Yoga for Osteoporosis, Loren Fishman M.D. and Ellen Saltonstall included Triangle pose in the chapter focusing on bone strength. 

Start by stepping with your feet about a leg length apart. You can always adjust more or less to fit you. Turn your right foot so the toes are pointed towards the short edge of the mat. The left foot will stay pointed towards the long edge of the mat. The heel of the right foot should be in line with the arch of the left foot.  Keep your hips open (pointing towards the long edge of the mat) bring the arms out to the side.

Turn your head to look over the right shoulder and then shift your hips to the left. Your right arm will be pushing forward as if you were reaching out for something. As your hips shift to the left you will start to bring your right arm down and bring your hand to either the thigh, shin, ankle or floor. The left arm will be reaching towards the ceiling. Feel the arms reaching for the ceiling and the floor. Look down at the floor. ONLY if your neck is not tight and you have no neck injuries slowly turn your head to look up. You may also look straight ahead of you. Keep the chest open if you find you are folding at the waist try to roll the rib cage back. If you are still folding at the waist do not go so deep into the side bend, come up a little bit. Hold this position for 30 seconds to a minute. To come up look down and come up to standing. Repeat on the other side. 

You may place a block by your foot to rest the hand on also. If balance is a problem you can  use a wall for support. Triangle is great for the legs, stretching the thighs, knees, calves, hamstrings, and ankles. It also strengthens the thighs, knees and ankles. You will also feel a good stretch along the side of your body.

Be cautious if you have any neck injuries, headache or high blood pressure.

Eagle pose or Garudasana is a yoga balance pose with a little twisting. As with all balance poses it helps improve balance and concentration.  Eagle pose strengthens the ankles and calves while stretching the thighs,hips shoulders and upper back. 

Start in Mountain pose, you can close your eyes to center if you like. Sometimes for balance poses it helps to pay attention to how your foot is touching the floor. Try to make sure the foot you are going to be standing on is fully touching the floor. By this I mean you are not mostly standing on the ball of your foot or the heel. Try to distribute the weight evenly using the four corners of your foot as a guide. This is the section of the ball of the foot under the big toe, and section under the little toe and the sides of the heel. Once you are ready open your eyes bend your knees slightly and bring your arms out to the side. 

It doesn’t matter which side you start on. In my personal practice my habit is to start with the right side. Bring your left leg out to the side, pointing the toes while still touching the floor. Now, bring your arms towards each other with the left arm sliding under the right arm and your elbows stacked on top of each other. Your arms are still straight at this point. Once the elbows are together bend your arms and bring them towards you.  Wrap the forearms around each other and then the hands. This provides a nice shoulder stretch. If this is difficult or you have shoulder injuries bring the hands together in prayer position at heart center. 

Next start to wrap the left leg around the right leg. If you are feeling balanced try to hook the foot around the leg also. Try to hold for 30 seconds. For help with balance you can use a wall to steady your self. If you do this remember to only lightly lean on the wall. Also when the free leg is winding around the standing leg bring the foot to the floor to help with balance. Remember to keep the back straight in this pose.

To come out unwind the arms then the legs. Repeat on the other side.

If you want bring a little bit more of a challenge go deeper into the knee bend and lean forward from the hips. 

Remember, each side will feel different. You will notice one side is easier than the other. Take it step by step and don’t rush. DON’T forget to breath!! Holding your breath does not help you balance any easier.The only thing it might help you accomplish is falling over. Our balance is something we tend to take for granted until something happens. Yoga balance poses help us to take time, focus, and balance.

Yoga props are a great way to modify a pose for your body. Everyone’s situation is different whether from injury ,stiffness or just the way your body is made.  There is NOTHING wrong with using a prop. 

 Yoga straps are a great way to extend your reach when needed. If you are feeling tight in seated forward folds place the strap around your feet and hold each end of the strap. Or lie on your back and place the strap around one of your feet and extend the leg. Straps can also be used in balance poses where you are trying to reach the foot. 

If you do not want to purchase a yoga strap a towel can be used instead. Some people have gone to fabric stores and bought fabric and made a yoga strap. 

There are many ways to use a yoga strap when practicing.  Get creative with it. There are poses you may not think of right away to use a yoga strap with, pigeon is one, and dancers is another. If you are in a group class the teacher may not always say when to use a prop. It varies with the individual. If you feels like it could help you, then use it.

With the new year getting ready to begin people start to make resolutions.  A lot of resolutions are to be healthier. Yoga is a great way to become healthier unfortunately people sometimes  have the misconception of what you have to be to practice yoga. Here  are three that I have personally come across when people find out I teach yoga.

1) FLEXIBLE :  I hear all the time from people ” Oh I am not flexible enough to do yoga.”  Most of the people we see in those  yoga pictures did not start off that way. Yes there are some lucky ones who are naturally that flexible but most of us are not. With a consistent yoga practice your body will loosen up and become more flexible. I don’t know if you will  become a contortionist but you will become more flexible. 

2) A GYMNAST: Handstands are not required.  Arm balances of any kind are not a requirement. We have all seen the very impressive pictures of yogis standing on their heads or some type of handstand with the body in some twisty position. I like to think of yoga as an individual journey. Any teacher should understand and help the student on their journey. Yoga has many parts to it and some people do not practice the poses for them yoga is more of a mental practice.  If you do practice the poses start on the mat with no expectations. Just breathe and see where it takes you.

3) BE A CERTAIN WAY: Special diets or thinking a certain way. There are misconceptions about both of these things in yoga. Just be you and do what is best for you. Yoga is not about fitting into a certain group. You can be Buddhist, Christian, atheist or whatever and practice yoga. Everyone deserves to feel peace and calm. Yes sometimes people make changes in their lives after they have started yoga. Changes should be made because you feel it is right for you not because you  think you have too.

T.K.V. Desikachar said it best in his book The Heart of Yoga “We begin where we are and how we are, and whatever happens, happens.”  Have a happy New Year everyone!

Bridge pose is helpful for most people. It helps with backaches, calms the mind and strengthens the back, hamstrings, buttocks and spine. It can also be helpful for hypertension and osteoporosis. Placing a block under the hips for support can be helpful for some.

Lying flat on your mat place the arms down by your side palms down. Keep feet and legs hip width apart. Try to place the heals close to your backside without touching. Inhale and lift your hips up towards the ceiling.  

If you are comfortable in the first position go ahead and roll up onto your shoulders and clasp your hands. Hold for  five breaths come out and repeat. 

A word of caution with bridge when in position do not come onto the back of the neck or head. The weight is more on the shoulders then spine. If you have a recent neck or back injury or surgery talk with a doctor before attempting.

The feet  are the foundation of the body and are probably the body part most taken for granted. We never think about them until they are hurting or you see some weird physical change going on.  Improperly fitted shoes and mile high stilettos are usually the main culprit.  

When your feet are not doing well that can cause issues in other areas of the body. You can end up with knee pain,lower back pain, problems with the pelvis and legs. Even if you do not end up with any of those symptoms improperly fitted shoes could cause a number of foot conditions. Common issues are flat feet, hammer toes,bunions,and claw toes. 

Flat Feet have fallen arches causing shoulder,hip, back and knee pain. Bunions are a bump caused by an enlarged bone at the base of the big toe. The joint will angle inward also. A hammer toe is when the first toes joint is overly bent. When the second joint of the toe is bent that is called a claw toe.

Yoga helps your body and that includes the feet. Any balance pose in general will help. When standing in mountain pose or in any balance pose pay attention to your feet. Are you centered and are the toes spread out naturally? Or are you putting more pressure on the ball of your foot as compared to the heal or vice versa? Are you on the inner or outer part of your foot? Are your toes clinched?  Once you know how you are standing on your feet you can figure out what to work on.

 Here are some  non-balance poses that have also helped people:

Hero pose stretches the top of the foot and ankle. It also tones the sole of the foot.

Thunderbolt pose has many of the same benefits of hero pose but also helps fallen arches and to maintain arches.

Cobbler pose presses the feet together while drawing the toes away from each other.This strengthens the muscles and activates the arches.

Downward facing dog stretches the soles.

Wide legged forward fold helps the arches. 

Legs up the wall (one of my favorites) reverses the fluid in the legs. It also restores energy and oxygen to legs. It can also help legs that are in pain after a long day.

I hope this helps remind you to think about your feet sometimes.They need love too!

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