Month: November 2023

Many people in modern society struggle with poor posture. This is a result of the amount of time we spend staring at displays, using phones, and sitting at workstations. Sitting for an extended period and not going frequently may cause our bodies bend in positions that are not beneficial to them. It can occasionally hurt and make us uncomfortable. This occurs as a result of the excessive amount of time we spend sitting at work and in our leisure activities. 

It’s critical to pay attention to how we positions ourselves as well as when we take breaks to stretch and get some fresh air. Maintaining proper posture makes us feel better and keeps our necks and backs away from suffering.

Through increased awareness of your body’s alignment and strengthening of the muscles supporting your spine, yoga may be a wonderful aid in correcting your posture. You may improve your posture with a variety of poses, such as the Tree Pose. Thus, consider including some asanas in your practise if you find yourself feeling stiff.

What is Vrikshasana, the Tree Pose?

In yoga, Vrikshasana, sometimes referred to as the Tree Pose, is a lovely pose that resembles pretending being a tree. You balance on one leg in this position, and your other leg is bent and rests on your standing leg’s inner thigh. The hands are clasped at the breast in the pose of prayer, or they are held upwards like branches.

This puts balance to the test and promotes constant attentiveness. The secret is to maintain your balance, much like a sturdy tree. This position is cool and easy for practitioners of all levels to master. Its regular practise not only enhances balance and posture but also promotes a sense of peace.

Tree Pose Steps:

There are a few steps involved in performing Vrikshasana that will assist you in finding stability and balance. This is a basic how-to:

1. Place your feet jointly, keep your arms at your sides, and balance equally on both feet as you stand tall. 
2. Maintaining your right foot placed on the ground, gradually transfer your body weight to your left leg.
3. Bend your right knee while applying your right hand to lift your right foot up, putting the sole against the inside of the thigh or calf of your left leg. 
4. As you make the sign of namaste, pull your palms close in front of your chest. Lift your arms to your sides, like tree branches, if it seems comfortable.
5. To improve your balance, tighten your abdominal muscles and concentrate on anything in front of you.
6. Breathe deeply and slowly to keep your equilibrium. to aid in bodily stabilisation.
7. Maintain in the Tree Pose for twenty to thirty seconds or for as much time as you feel pleasant.
8. Come back to the starting position by lowering your right foot and hands.
9. Change the legs and repeat the entire procedure.

Tree Pose Benefits:

There are several incredible physical and mental Vrikshasana benefits. Listed below are:

• Posing in this manner enhances the sense of balance. 
• Strengthening your leg muscles improves your overall stability.
• As you stand in Tree Pose, your main focus should be on staying upright. This improves mental clarity.
• Your hip and thigh muscles become more stretchy as a result of this stance.
• Vrikshasana benefits you by making you calm, and give a  relaxed mental state.
• By doing this pose on a regular basis, you may train your body to remain tall and straight, which is great for your back and posture.

Who should Avoid Tree Pose?

Although many Tree Pose benefits a lot and is considered to be generally safe, there are several situations in which it may be best to avoid or adjust it. Here are some things to keep in mind:

• If you experienced a recent injury to your knee, hip, or leg.
• Those who suffer from severe vertigo or balance problems, since they may find it difficult to stay stable. It is advised to practise the position with the assistance of a wall or chair in such circumstances.
• When elevating their arms, those with hypertension may need to exercise caution. 
• You can feel uncomfortable or see an increase in headaches if you are susceptible to migraines or headaches.
• Those suffering from back or joint problems.
• Pregnant women, especially those who are nearing the end of their pregnancy.

Conclusion:

To sum up, the simple but amazing asana of Tree Pose benefits the body as well as mind. This position offers an easy technique to increase general well-being by strengthening the legs, improving balance, and cultivating a sense of peace. It’s crucial to perform the Tree Pose carefully and in accordance with one’s unique medical situation. Before adding this position to your practise, check with a trained instructor or a healthcare provider if you have any special health concerns, recent injuries, or other limits. 

Introduction Of Table Top Pose or Bharmanasana :

Core strength is an essential part of general fitness and is important for sustaining a healthy way of life on a regular basis. The muscles that are located in your backside, pelvis, and diaphragm are referred to as your “core.” In addition to promoting healthy posture and lowering the risk of back discomfort, having a solid core also improves balance and stability, which facilitates daily activities like bending, reaching out, and carrying.

It also significantly contributes to injury prevention, enhanced sports performance, and general wellbeing. Consider include exercises like planks, crunches, & yoga in your fitness regimen to strengthen your core on a regular basis. 

The yoga position known as Table Top Pose fulfils the task of building the core elegantly and easily. Even children can do it since it is so simple. We are going to explore this asana today.

What is Table Top Pose or Bharmanasana?

Table Top pose, also known as “Bharmanasana,” is a basic and adaptable position that may be used as the foundation for a variety of other poses. In this pose, your hands, knees, and back form the shape of a tabletop. 

This stance, which is suitable for beginners, is frequently used as a warming up or a transition to other poses, such as Cat-Cow posture, Downward-Facing Dog, etc. In addition, it helps to increase spinal and shoulder elasticity while enhancing core strength, balance, and posture.

Steps to Perform the Table Top Pose:

Table Top Pose is rather easy to do. The steps are as follows:

1. Start off on a comfortable surface, such as a yoga mat. 
2. Get down onto your hands and knees, placing your wrists squarely underneath your shoulders & your knees exactly beneath your hips. For greater support, the fingers need to be spaced widely.
3. Make sure your hands are firmly planted and that your fingers are facing forwards. The ankles and knees ought to remain in line with each other and hip-width distant.
4. Try to keep your spine neutral. The neck ought to remain in line with the spine, the back must be flat, and your eyes should be downwards.
5. Pulling the navel slowly towards the spine will help you activate your core muscles. The pelvis and lower back are stabilised by this movement.
6. Remember to breathe deeply. Deeply inhale via your nostrils while permitting the abdomen to expand. Breathe out gently via the mouth, and let your belly draw in.
7. Maintain this position for as much time as your practise requires, usually a few breaths or as instructed by your teacher.
8. Slowly touch the ground with your hands and knees in order to release the posture.

Modifications and Variants you can Attempt:

You may adjust and modify the original to meet your demands and degree of flexibility. Consider these changes and variations:

• To create Half-Table Pose, maintain the opposing knee on the floor while extending one leg straight behind you from the starting position. The extended leg as well as hip flexors can be stretched more deeply with this version.
• Straighten one leg towards back and the opposing arm straight ahead while remaining in the initial position. On the opposite knee and hand, maintain balance. Coordination as well as balance are improved as the core and back are strengthened in the Balancing Table Pose.
• Form soft fists using your hands and place your weight there rather than on your palms if you’ve got delicate wrists or must try a milder variation. Baby Table Top Pose, a variation, eases wrist strain.
• The knees can also be protected from pressure and strain by placing a folded blanket underneath them.

Benefits Of Table Top Pose:

The crucial fundamental posture of Table Top Pose benefits mentally and physically. Among the main ones are:

• Your abdominals, lower back, and pelvic muscles need to be tightened up in order to maintain the posture. Better posture and a lower risk of back discomfort can result from this.
• On your knees and palms, keep a balanced stance to increase stability and balance all around. Risk of falling may be decreased as a result.
• The pose’s regulated, attentive breathing can be relaxing and help people feel less stressed and anxious.
• For individuals aiming to develop upper body strength, Table Top Pose benefits since the putting weight on the hands in it improves the arms, shoulders, and wrists.
• For those who require a lot of time typing or using their hands for other tasks, it can assist to enhance the healthiness of the wrists.
• Correct posture is encouraged as a result of the right spinal alignment it promotes. 
• This pose’s moderate compression on the abdomen helps stimulate the digestive system, which can help with digestion and encourage regular bowel movements.
• It acts as the foundation of numerous yoga sequences and enables seamless progression into more difficult asanas. 
• This posture may be energising when practised as a part of a yogic routine, strengthening the body for harder poses and exercises.

Things to Keep in Mind while Performing this Asana:

In broad terms, Bharmanasana is regarded as a secure and beginner-friendly posture. In order to guarantee your comfort and safety, you must take the following measures, just like with other physical activity:

• Be cautious of applying pressure on your wrists if you happen to have previous experiences of wrist pain or injury. Forming soft fists using your hands or utilising accessories like blocks or wrist cushions might change the position.
• Think about putting a yoga mat, pillow, folded blanket, or towel beneath your knees for extra assistance if you suffer from knee problems or stiffness. 
• Pay focus on how your spine is positioned. Make sure your back is straight and not too rounded or arched. 
• Be mindful of your breathing while you hold the position. Try not to hold your breath.
• By looking down at the mat, you can keep your neck in alignment with your spine. Don’t allow your neck drop down or extend it upward.
• Prepare your body for the posture by warming it up. Warm-up postures and gentle stretching will be sufficient.
• Particularly while entering or exiting the posture, take care to keep your balance and steadiness. 
• Attempt not to force your body into the pose. As you get more flexible and strong, slowly ease into the position and only prolong it or make it deeper. Overextending oneself might result in injury.
• Before doing this pose, speak with a licenced instructor or healthcare professional if you have any specific health issues or injuries. 

Conclusion:

Table Top Pose may be an essential part of your practise, regardless of your level of yoga expertise. It is a flexible and approachable position for practitioners of every ability since it has many advantages for physical health, flexibility, and psychological well-being.