Happy January 16, 2023 – Asanas (Poses): Sun Salutations – Talasana & Vrksasana
Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.
Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.
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Please comment to share your experience! What did you think? Which was your favorite of these arboreal Asanas? Always remember, be kind!
Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
We added videos to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Talasana post!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.
Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
We added videos to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Talasana post!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.
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Please comment to share your experience! What did you think? Which was your favorite of these arboreal Asanas? Always remember, be kind!
Happy January 17, 2022 – Asanas (Poses): Sun Salutations – Talasana & Vrksasana
Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.
Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.
Get today’s Daily Yogi Positive Practice in your inbox – Register for our email list!
Get easy access to the rest of the breakdown of the poses in this series in your inbox
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Please comment to share your experience! What did you think? Which was your favorite of these arboreal Asanas? Always remember, be kind!
Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
We added videos to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Talasana post!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.
Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
We added videos to our original pose breakdowns.. check out the new video with options for arms through this pose below and in our original Talasana post!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.
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Get easy access to the rest of the breakdown of the poses in this series in your inbox
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Please comment to share your experience! What did you think? Which was your favorite of these arboreal Asanas? Always remember, be kind!
Happy January 18, 2021 – Asanas (Poses): Sun Salutations – Talasana & Vrksasana
Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.
Today’s Daily Yogi Practice is to try today’s Asana– Garudasana or Eagle Pose. This pose is one of my favorite balancing poses, and a great opener for the upper back.
Garudasana – Eagle Pose
Garudasana – Eagle Pose
Always make sure to practice this pose on both sides. This is a challenging balance for beginners – keep your foot placed on the ground if you cannot wrap around your standing leg!
Bend your knees slightly and place all your weight in your left foot.
Lift your right foot, and cross your right leg on top of your left and sink a bit deeper into the squat. Hook your right foot behind your left calf, or place your toes on the ground for support as your work on your balance.
Inhale your arms out to the sides, then cross your arms in front of your body with your LEFT arm above your right, and bend your elbows (the top arm will always be the opposite side as the top leg). Wrap your arms further and bring your palms together, or if you are not able to bring palms to touch, press the backs of the hands together.
Press your shoulders down your back away from your ears, and lift your elbows to bring upper arms parallel to the floor and forearms pointing straight up to the ceiling.
Hold 30-60 seconds, then repeat on the other side.
Take note of your head and neck – keep in line with your torso. Keep ribs in line with the torso, do not allow to jut forward.
Try to keep hips and shoulders in line, do not allow either side to jut forward or back. This will help with opening through hips and upper back.
PS If you are comfortable with variations of these poses, please tag us with your pictures on Instagram!
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Please comment to share your experience! Have you tried this Asana before? Always remember, be kind!
Happy Monday Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will review these Asanas along with our challengers. Or, if you prefer, you can practice a twisted/sister version of each pose during this series!
Today’s Daily Yogi Practice is to go “back to basics” with either Talasana / Palm Tree Poseor Vrksasana / Tree Pose. Both of these are great balancing poses for new Yogis! I find practicing balancing Asanas brings a calming stillness after focusing on holding the pose.
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Get easy access to the rest of the breakdown of the poses in this series in your inbox
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Please comment to share your experience! What did you think? Which was your favorite of these arboreal Asanas? Always remember, be kind!
Good morning Yogis! As our challengers are continuing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will learn about similar poses. Our challengers are learning about Talasana / Palm Tree Pose, so we will learn about another arboreal Asana – Vrksasana / Tree Pose!
Vrksasana (Vrrk-SA-sa-na) or Tree Pose is one of the most popular balancing Asanas. I am sure you have seen this pose before on at least Instagram or Facebook!
Today’s Daily Yogi Practice is to work on Vrksasana / Tree Pose. Try to hold this pose for 30-60 seconds, and make sure to practice this Asana on both sides!
Vrksasana – Tree Pose
Vrksasana – Tree Pose with Prayer Hands behind Back
Feet and Legs – Start in Tadasana / Mountain Pose, and shift your weight onto one side.. let’s start with the right side. Keep this foot strongly grounded. You should keep your grounded foot pointed straight head if possible.. with my dance background I find it slightly easier to slightly turn this foot out, but I am working towards pointing forward! Then, after you find your balance, bend your left knee as you slightly turn out or externally rotate your left hip. Place the sole of your left foot as high as is comfortable on your right leg with toes pointing down. New Yogis working their balance may want to ground the toes of the left foot into the mat, and rest the left heel on the right ankle. Advanced Yogis may want to bring the left foot all the way up to the groin, or even higher and forward into a half-lotus leg. Intermediate Yogis often place the left foot just below or just above the knee.
NOTE – DO NOT place your left foot on your right knee!!! This pressure on the knee can cause injury.
Hips – Make sure your hips are neutral. Try to tilt your hips forward and back a bit to get a feel for your natural posture. Err on the side of tucking your tailbone under, rather than sticking your booty out.
Torso – First notice your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Then gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open.
Arms – I get into Vrksasana from Tadasana / Mountain Pose by firstly placing my hands on my hips for balance. Many Yogis inhale and raise arms above the head in line with the ears, with palms facing each other. However, you can get creative with your arms here! Moreover, if you a New Yogi or are working on your balance, maybe leave your hands on your hips to help balance. Perhaps try prayer hands at your heart, or prayer hands behind your back. Whatever feels right for you!
Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. I usually look up, or gaze softly ahead at a single un-moving point to help with balance.
Make sure to perform Vrksasana on both sides! To come out, slowly lower hands and feet to come back down into Tadasana / Mountain Pose.
Low, Medium. and High foot placements
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Please comment to share your experience! Did you try the standard arms, or get creative with a variation? Where did you place your foot? Always remember, be kind!
Good morning Yogis! We are continuing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series. Today we are covering Talasana or Palm Tree Pose.
Talasana (ta-LA-sa-na) or Palm Tree Pose is a slightly change to the pure traditional Sun Salutations series. Typically, the second Asana or pose is Tadasana / Mountain Pose with arms raised above your head, or a slight backbend. I prefer modifying the series here to get a bit more of a stretch in my arms, since I still have a lot of tightness in my upper body from spending so much time at a desk.
Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations Series. This time, we will do the full series three times on each side rather than just once. Jump to today’s variations!
Talasana – Palm Tree Pose
Talasana – Palm Tree Pose
Feet – Your feet can stay grounded in the same spot as they were in Tadasana / Mountain Pose. Make sure your big toes are touching. If possible, make sure the back of your heels are touching. If you have a lower back injury like I do, you may find it easier to keep the heels slightly apart. Claw your toes into the mat slightly to keep your arches from falling into the mat.
Legs – Make sure your legs are comfortably straight. Perhaps keep a slight bend in the knee, Always make sure you avoid hyper-extending or locking your knees
Hips – Make sure your hips are neutral. Try to tilt your hips forward and back a bit to get a feel for your natural posture. Err on the side of tucking your tailbone under, rather than sticking your booty out.
Torso – Notice your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Try to gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open.
Arms – Bring your arms above your head, keeping your shoulders pressed down and back. Bring your palms to face each other, and interlock your fingers. If comfortable, flip your hands forward and up, keeping your fingers interlocked, so your palms now face up to the ceiling or sky.
Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. Either close your eyes, or gaze softly ahead.
Talasana Variations
Stop and take a couple breaths in each Talasana / Palm Tree pose, and feel the stretch in your arms. Perhaps do one round of Sun Salutations with arms just above your head, not locked in the Palm hands, and see which you prefer. Or, perhaps try the traditional version with a gentle Standing Backbend. Also, focus on incorporating Diaphragmatic Breathing and try to get a “flow” with one deep inhale or exhale for each pose as you are moving through this Asana series.
If you feel comfortable with this pose series and want to work on balance and increase the stretch, come into the full expression of Talasana for a breath or two. Raise your heels off the mat and balance on the balls of your feet. Then press down through your heels while still keeping them raised slightly off the ground, to get a stretch along your whole body. Focus on pressing down through your heels while being lifted slightly off the floor, rather than getting all the way up onto your toes.
Raise and then press down through heels
Check out this little video for a few options for Talasana and other gentle backbends. I like the extra chest and arm opening of palm-tree hands over the traditional standing backbend. Try a few options, and pick your favorite!
Modifications
You may want to try with a strap between your hands if your shoulders are tight, or for a different stretch in the arms.
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Please comment to share your experience or if you have any questions! What did you think? Do you prefer this series with the palm hands, or traditional arms above your head? Did you try the full expression of the pose with your heels raised? Always remember, be kind!