Category: Asanas

Benefits of Tree Pose (Vrikshasana)

by Shubha NaiduAsanas / balancing pose / Beginners Yoga / benefits of yoga / health / Poses / yoga

Yoga Tree Pose Benefts

Pose Type: Standing/ Balance
Sanskrit Name: Vrikshasana


If I say this is one of the most popular poses, you might say – ‘yes, after Shavasana!’ and you may be right. But when I say to my students in a kids’ yoga class to do their favourite pose, more than 50% of the class is staying on one foot trying to be the strongest and tallest tree.


This pose brings to you the following benefits:


  • It helps in strengthening the leg, ankle and foot muscles.
  • It develops focus.
  • It increases your awareness toward the spine, thereby helping in posture correction.
  • The pose calms you as it brings a balance in the nervous system.
  • This pose is very helpful in fixing flat feet.


At times it doesn’t take a difficult pose to feel good about balancing and to work wonders for the body & mind. Tree pose is that pose which can be attempted with comfort and is very beneficial. Let us bring Vrikshasana into our everyday yoga practice and notice the benefits gradually.

5 Benefits of Patient Crane Pose

by Shubha NaiduAsanas / balancing pose / benefits of yoga / health / Poses
Patient Crane Pose


Sanskrit Name: Baka Dhyanasana
Pose Type: Arm Balance

Patient Crane pose is one of the poses that look more tricky than it is to do.

The days I have decided to include this pose in my practice are the days when I am high in energy and in a happy mood. Initially, I used to wonder why it isn’t an everyday pose?! And slowly I understood that it is unless my mind resists to give in to the pose.

Baka Dhyansana has benefits that will instantly ready you to get into the pose. So let us visit the advantages of doing Patient Crane pose.

1. It develops self-trust
Unless you trust yourself, balancing on your arms and staying there is impossible. And this self-trust goes with you off the mat as well.

2. Balances the nervous system:
When you come to the final position notice your breath. It is even and regular. Focusing on your breath, hold the position for as long as you could, comfortably.

3. Increases concentration:
This pose teaches that when you are completely in the present moment what you desire can be achieved.

4. Strengthens arms, shoulder, and wrists:
With the shift of weight towards your arms and shoulders, it helps in strengthening the muscles of this region. Also strengthening your wrist joints, you will notice an improved flexibility of wrists.

5. Builds confidence:
As you reach the final position in this pose, the power you experience is of accomplishment. This pose helps in understanding that it takes a stable mind and confident approach to attain a fulfilling result.
Include Baka Dhyanasana and have a fulfilling practice.

Namaste.

Yoga for a Beginner

by Shubha NaiduAsanas / Beginners Yoga / Poses
DSC_0076 Yoga for beginners.jpg


I remember those days when I’d newly started practicing yoga. There was a studio near my home that started giving classes at a time that suited my schedule. And I was happy to try! The first class felt good but it made me so tired that I decided to skip the class next day.  Bad decision as it was, my body sore confirmed it to me. But you know I used to fear Downward facing dog pose because my arms, shoulders and even my legs weren’t so strong to keep me going in that pose for even 3 breaths. My instructor used to say “its a resting pose in vinyasa”. Goodness! I thought, waiting to reach Shavasana at the earliest.


Stressing the fact my instructor said – ‘Don’t push yourself if the body is tired’. And I am delighted to have followed the instruction. Slowly I started liking the physical challenges yoga was giving me because before I knew yoga became an everyday thing and attending the class was a satisfaction of a different kind. Body felt stronger and flexible. Mind kept me calm and happy. Who knew yoga will touch me with so much of warm love that I would end up becoming a yoga teacher! Yes, after my first involvement with yoga to till day, yoga has been part of my life. I got myself trained to teach yoga and share its benefits with people around me.


From a beginner to being a qualified instructor, I understand it isn’t easy to get yourself to the mat and spend time doing movements that are uncomfortable and exhausts you. The key is to – Take it slow!
As you and I know that every body type is different, let us NOT force the body to do more than it’s comfortable limit.


Let me suggest you a few ways to make your mat-time interesting if you are a beginner to yoga:


A fitting number 5
  • Sit in your most comfortable position (sukhasana or vajrasana) for 5 minutes.
  • Try Cat & Cow stretching – 5 breaths
  • Easy cobra (Elbows relaxed) – 5 breaths
  • Downward Dog – 5 breaths
  • Child’s Pose – 5 breaths
  • Bridge Pose – 5 breaths
  • Happy baby pose – 5 breaths
  • Shavasana for 5 minutes


Play some music
Preferably soft music should be the choice made because the pleasing sound in the background increases concentration.


Whatever time you wake up, keep approximately the first 15 minutes of your day for yoga practice. This will leave you fresh and active for rest of the day.


Practice Everyday
If you start devoting few minutes for practice every morning or evening (when mornings for very busy), yoga soon develops to become a healthy habit. So make sure that you practice your yoga moves every single day.


Remember to smile
During the practice remind yourself to smile and see how eased your forehead will be. Smiling is a great way to relax on and off the mat.


When you start enjoying your practice, every pose is achievable. Today I can spend a few minutes in Downward Dog pose 🙂 It indeed is a relaxing pose!


Namaste