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Tree Pose colored by Karen Kinsley. Find it in the new book “Yoga Teddy Bear’s Big Little Coloring Book of 108 Poses” available November 1, or on our free coloring App for iPhone & iPad.
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“Trick or Treat!” the kids shout as they hold their candy
bags out. Go on, give them a treat so
they don’t play a trick on you. In yoga,
every pose has a unique bag of treats to offer practitioners, such as improved
flexibility in the hips, spinal alignment, muscle tone in your arms, mental
well-being. There are also tricks you
can learn for improvement and mastery, by tuning into certain muscles, using
props or seeking the guidance of a seasoned instructor.
Here we offer the tricks and the treats of four fantastic
poses to try on this October.
1. Tree (Vrksasana)
The trees may still be showy and vibrant, but all too soon they
will be bare. Doesn’t life feel like that sometimes? We are young and the world is full of potential,
then one day it seems we wake up and everything has changed. The treat of Tree Pose is that it’s an easy
pose that will help you maintain your balance throughout your life. The trick is to practice it regularly, even
for just 1 minute per side per day!
Begin by standing in Mountain Pose. Shift your weight to one foot and feel as if roots
are helping you balance while you lift your other foot. This is the most basic
form of Tree Pose – simply standing on one foot. To advance, place the bottom of your other
foot on your standing leg, above or below your knee. Bring your hands together in front of your
heart or lift them wide over your head like the branches of a tree. Focus on one spot and breathe deeply as your
branches sway in the wind. Spend an
equal amount of time on each side!
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Triangle Pose colored
by Karen Kinsley.
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2. Extended Triangle (Utthita
Trikonasana)
Triangle Pose has many treats to offer us, from opening our hips
and ribcage to gently detoxifying our internal organs while we twist and
balance. The trick to Triangle is to
lean back more than you think you should to maximize these benefits. If you feel uncertain, try it with your back
against a wall.
From a standing position, take a big step forward. Turn your back foot so you’re facing to one
side. Reach your arms out like a capital
“T”. Breathe in and reach forward over
your straight front leg, then breathe out while you slowly teeter totter your
arms until your hand touches your leg or the floor. Reach your other fingertips toward the sky,
look upward and breathe deeply. Remember
to practice on both sides.
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| Firefly Pose colored by Karen Kinsley. |
Firefly’s biggest treat is that it’s fun to do and fun to
try. Since you’re so close to the ground,
it’s not dangerous. Oh and by the way,
it will effectively tone your arms and abs as well. The trick is to overcome your fears and just
try it. You might surprise
yourself! Another great trick: sit on a yoga block to
start.
Start in a wide squat and place your hands flat on the floor with
your fingertips facing forward. Step
around your hands until your heels are standing on your fingers. Lift your chest and look forward, then try
lifting your legs until they straighten.
Point your toes so that your legs squeeze in and press against your
upper arms. Use the light in your belly
to stay lifted and breathe deeply.
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| Happy Halloween! From K. Mae Copham / Yoga Teddy Bear. |
Upward Hands (Urdhva
Hastasana)
The treat of Upward Hands is that it’s such a natural thing to
do. Most of us do it naturally when we
first awaken – insight into the pose’s ability to get your blood flowing. A handful of tricks to Upward Hands
Pose: do it seated while at your
computer, or standing while waiting in line.
Interlace your fingers and turn your palms up, and squeeze your biceps
toward your ears to further tone your arms.
Finally, tune into your shoulders to be sure they are relaxed away from
your ears.
To begin, firmly plant your feet.
Pull your belly in and tuck your tail a little. Make your arms long and strong. Breathe in while you lift your arms up over
your head and make your body taller. Gently look up at your hands and breathe.
Happy
Trick or Treating!
