Posted in Heart Health, Standing Yoga Poses, Yoga For Balance And Posture

Tree Pose

Focus On A Stronger Healthier Heart

Tree Pose is excellent for heart functioning, and also increases your love of nature and the outdoors. Perfect for any time of year when the sun is shining and the skies are clear.

Make time in your day or at least your week to bring your Yoga practice outside. It’s an amazing experience. Deep breaths become more meaningful, and the glory of Mother Nature enhances the health benefits.

Simply Balanced 

Your natural sense of balance, your posture and  your gait will benefit from Tree Pose.  The advice is to maintain it only as long as you can without wobbling, and increase that hold time by a few seconds per week.  Slow as you go – and you’ll stay with for a lifetime.  I’m 60.  So I know from where I speak.

Tree Pose Instructions

From Mountain Pose raise your right leg off the mat, bend the knee and place the foot on the inside of the thigh, or as near to it as you can get without straining.

Open the hip by rotating the leg out until the knee and leg are bent sideways.

The hands should be placed above the head with the fingers interlocked or with the palms together in prayer position. The arms shoulb be slightly bent.

The tailbone has a tendency to turn out when in Tree Pose. Be aware of this and tuck it forward, pulling the navel back and up. This will create a neutral spine and make you feel very strong and supported.

Hold this pose for 30 seconds to a full minute or longer. Then return to Mountain, and begin Tree again with your left leg.

Engaging the toes will tone muscles in the lower legs and help the body gain steady balance.

Suck in your tummy on an exhale tokeep your abs engaged throughout this asana. This supports your spine and helps you maintain better posture.


The tree is strong and reaches up toward the Sun as it grows. She expands her brances out, providing shade and comfort to all who come near her.

The heart of the tree beats softly, unheard by the human ear, yet, Mother Nature has given the tree such a strong heart that lives on decades and even centuries.

Imagine your heart as strong as the heart of the tree. And the love you feel in that heart makes it all the more healthy. Focus on all the people in your life who you love, and who love you in return.

In your mind’s eye, see your family as a tree, with its limbs spreading out all around you, protecting you, and making you happy.

Health Benefits

Tree Pose has long been practiced for heart health. The improvement in stance and spinal alignment brings about deeper and more healthful respiration, and this increases the ability of the heart to do its job.

The comprehensive firing of the nerves needed to maintain balance during Tree Pose, exercises the mind as well as the body. Small muscles in the ankles become toned and strong.

Posture is improved, and your gait becomes more balanced and graceful.

Increasing your time maintaining Tree Pose will cause activities such as dancing, aerobics, running, jogging Tai Chi and martial arts, to become less streneous; and your athletic ability will improve.

Posted in Standing Yoga Poses, Yoga For Balance And Posture

Dancer’s Pose

Grace In Motion

And that is what best describes this lovely posture. Visualize yourself as a ballerina on stage, seeming to move effortlessly from one segment of the dance to the next. Let your inner poise rise to the surface, and bask in the peaceful confidence you feel.

This Yoga pose is especially beneficial when done before an aerobic or dance-related studio session. And don’t forget to use it after you’ve been out dancing socially – you’ll increase your dance ability and become ever so much more graceful.


-Stretches your thighs, groins, abdomen, shoulders and chest

-Stimulates abdominal organs and lungs

-Strengthens your legs

-Improves balance and posture

About Performing Dancer’s Pose

1. From Mountain Pose, bend your right leg and grab the bottom of your right foot with your right hand. Make sure your left leg is straight and solid, lifting your kneecap up for support.

2. Pull your right leg up until your thigh is parallel to the floor and your left arm is in front for balance, also parallel to the floor. Stay in this position if you’re in the beginner Yoga category. If you’re intermediate or above, follow step #3 to deepen Dancer’s Pose.

3. At this point reach back with your left hand and grab onto the inside of your right foot. Next release your right hand and bring it up around the front over your head and grab onto the outside of your right foot. Keep your elbows close to the side of your head pointing up toward the ceiling your right thigh remaining parallel to the floor. Gaze upward.

4. From step #2 or step #3, direct your gaze straight forward, and start to shift your weight forward lifting your right foot with your hands until your toes are as high as you can comfortably go. Shoulder height is very good. Crown height is optimum. Just remember to always stay with what your body can do at present. In time you’ll find that your body has increased range of motion and your ability to perform this asana improves.

5. Hold the pose for 20 seconds or longer. Then, go back to Mountain Pose.

6. Now bend your left leg and grab the bottom of your left foot with your left hand. Once again be certain that your right leg is stable, straight (without locking the knee), and lift your kneecap up.

7. Pull your left leg up until your thigh is parallel to the floor, and your right arm is out in front of you for support. Raise your leg up as high as you can, to the shoulder if you’re more flexible, and upward from there to the height of your crown if you’re very flexible. Hold for 20 seconds or longer.

8. Return to Mountain Pose, hands peacefully in Namaste. Calm your mind, and feel the energy within you building. You’re now at rest, yet stronger than before.