Getting comfortable with tree pose can be very gratifying. There are many variations of tree pose, but for beginners there are some basic modifications to make the pose easier.

Try out these modifications for better balance when practicing tree.

Tree pose with toes on floor
From a standing position, pick up the right foot and place toes on the floor. Turn the right knee out to the right side. Keep gaze focused on a single point. Repeat pose on left side.

Tree pose with foot on ankle
Once you become comfortable with this initial modification, try placing the sole of the right foot on the left ankle. Turn the right knee out to the right side.  Keep gaze focused on a single point. Repeat pose on left side.

Tree pose with foot on calf
Once you have mastered the tree pose with the foot balanced on the ankle, the next step is to balance the sole of the right foot on the side of the left calf muscle.  Repeat pose on left side. Caution: Do not rest foot on the side of the knee.

The arm position can also be modified in any of these tree poses to make balancing easier. Arms can be extended out to the side for optimal balance. Later, try practicing the tree pose with hands placed in a prayer position (anjali mudra) in front of the heart center or arms extended overhead.

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At first glance, the standing extended big toe hold pose may seem inaccessible if you can’t reach your toes, but that doesn’t mean that you have to avoid this pose. There are a couple variations of this pose that you can try, if your hamstrings are too tight to reach full extension.  

Start in mountain pose (tadasana), then bend right knee and raise it to the chest. Hold hands under thigh. When finished, return to mountain pose.  Repeat on left side.

For a slightly more challenging option, begin in mountain pose (tadasana), bend right knee and raise it to the chest. Interlace fingers over right shin. Repeat on left side.

In all of these cases, for aid with balance, try practicing with the left side of body standing next to wall with fingertips touching the wall.

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Yoga has so many wonderful benefits; it’s only natural that many businesses have found a way to incorporate yoga into their office wellness programs.

Both the company and employees reap the rewards of bringing yoga into the workplace.  Employees often report feeling more relaxed and a greater sense of well-being. In addition to the stress reduction benefits of yoga, the practice can help to prevent or mitigate common workplace injuries from repetitive motion such as lifting and moving objects or carpal-tunnel syndrome. Yoga poses can be used to lower blood pressure, reduce neck and back strain, and even headaches.

 As a result, companies that offer on-site yoga instructions to their employees on a regular basis are finding a reduction in the overall use of sick days.

Bill Mauke, partner and workforce health practice leader at Ovation Benefits Group in Farmington, reported, “In an effective employee wellness plan, it will have been able to reduce annual cost increases on health care from 12 percent to 3 percent — that’s an excellent outcome.  They also find when they look more broadly, they’re able to see substantial decreases in absence and disability costs. When you look at the impact on health holistically, it’s a big number.”

Mauke went on to say that without wellness programs employers can anticipate an annual increase of 10%-15% in health care costs.

Barbara Aiudi, vice president of employee benefits at C.M. Smith Agency in Glastonbury, noted that “studies show that for the most comprehensive programs, you see for every dollar spent, you get $3 to $6 back.”

Perhaps, not surprisingly, an increase in overall morale among employees has been attributed to practicing yoga regularly with colleagues at the workplace.

Follow us on Facebook and Twitter. For yoga in Dunellen, NJ or yoga in Piscataway, NJ and yoga in other Central New Jersey areas, get in touch with me at Yoga Destiny.

Sometimes getting away from your regular routine is the best thing that you can do for developing your yoga practice. If you feel like you have reached a plateau in yoga, taking time to attend a yoga retreat may be just the ticket. Naturally, you gain new insights from taking classes with different instructors.  

Just changing the setting of the yoga practice can have a dramatic effect on your experience.  If you are used to practicing yoga indoors at the same time every day, look for a retreat that offers yoga classes outdoors. Simple changes can be quite cleansing for the mind and spirit.

Also keep in mind that just because you are attending a yoga retreat, you don’t have to live like an ascetic depriving yourself of the basic necessities, fasting, or maintaining a strict vegetarian diet. Of course, you can do that, too, if you want.  

There are so many varieties of yoga retreats available. Experiences range from living like a monk to luxury, ecotourism sanctuaries.  Yoga retreats come in all shapes and sizes. Choices abound from local to international destinations.

Check out these resources to find yoga retreats that fit your style and goals:

http://yogaretreat-international.com

http://www.allstays.com/yoga/yoga-retreats.htm

www.kripalu.org

http://www.esalen.org/

Follow us on Facebook and Twitter. For yoga in Dunellen, NJ or yoga in Piscataway, NJ and yoga in other Central New Jersey areas, get in touch with me at Yoga Destiny.