yoga poses

Bakasana (Crane Pose)


  • Strengthens the arms, wrists, and core muscles
  • Improves balance and stability
  • Enhances concentration and focus
  • Promotes feelings of confidence and empowerment
  • Improves digestion and stimulates the abdominal organs

Bakasana, also known as the Crane Pose, is a challenging and rewarding pose in yoga that requires strength, balance, and focus. If you’re new to this pose, it can seem intimidating at first, but with practice and patience, you’ll find that it becomes easier and more enjoyable over time.

To begin, start in a tabletop position with your wrists under your shoulders and your knees under your hips. Take a few deep breaths to ground yourself and focus your attention on your breath and your body.

Next, slowly lift your hips up and back as you bring your feet closer to your buttocks. Engage your core and bring your weight forward onto your hands. Shift your balance onto the balls of your feet and bend your elbows, bringing them closer to your body.

Now, the fun part – lift your feet off the ground! This is where you’ll need to trust yourself and your balance. It may take a few tries to get it right, but don’t get discouraged. You can always use a block or a bolster to help support you if you’re feeling unsteady.

As you lift your feet off the ground, you’ll notice that your body begins to form a triangle shape. Engage your core and lift your chest towards the sky as you straighten your arms. Keep your gaze forward or slightly upwards and take a few deep breaths in this position.

To come out of the pose, slowly lower your feet back down to the ground and release your arms. Take a few deep breaths and thank yourself for the challenge you’ve just faced.

But why take on this challenge, you may ask? Bakasana is a pose that requires a strong level of focus and concentration, which can be very beneficial for the mind. It also requires a sense of trust in yourself and your ability to balance, which can foster feelings of confidence and empowerment. Additionally, this pose can be physically demanding, making it a great way to strengthen the arms, wrists, and core muscles.

So next time you’re on your mat, give Bakasana a try and see what this challenging yet rewarding pose has to offer. Remember to always listen to your body and modify the pose as needed to ensure your safety and comfort. With practice and patience, you’ll find that you’re able to lift off the ground with ease and grace.

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yoga poses

Parivrtta Trikonasana


  • Improves flexibility in the legs, hips, and groin
  • Increases range of motion in the chest and shoulders
  • Helps to prevent injuries
  • Reduces pain and stiffness in the muscles and joints
  • Improves balance and stability

Parivrtta Trikonasana, also known as the Revolved Triangle Pose, is a standing yoga posture that offers a wide range of physical and mental benefits. This pose can improve flexibility, strength, and balance, as well as calm the mind and reduce stress.

One of the key benefits of Parivrtta Trikonasana is improved flexibility. By stretching the legs, hips, and groin, as well as the chest and shoulders, this pose can help to increase the range of motion in these areas. This increased flexibility can help to prevent injuries and reduce pain and stiffness in the muscles and joints.

Parivrtta Trikonasana is also a great pose for strengthening the body. By engaging the muscles in the legs, hips, and core, this pose helps to build strength and improve overall stability and balance. This increased strength can help to support the body and improve posture, which can lead to a better overall sense of well-being.

In addition to its physical benefits, Parivrtta Trikonasana can also have a calming effect on the mind. By focusing on the breath and maintaining proper alignment in the pose, practitioners can enter a meditative state that can help to reduce stress and anxiety. This calming effect can also help to improve concentration and focus, which can be beneficial in both personal and professional settings.

Overall, Parivrtta Trikonasana is a versatile and beneficial yoga pose that offers a wide range of physical and mental benefits. Whether you are a beginner or an experienced yogi, this pose is worth incorporating into your practice. Give it a try and see how it can improve your flexibility, strength, and mental well-being.

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yoga poses

Anjaneyasana (Low Lunge)


  • Makes the gluteus maximus and quadriceps stronger
  • Gives hip flexors a good stretching
  • Opens up shoulders, lungs, and chest
  • Helps improve balance

Yoga begins right where I am – not where I was yesterday or where I long to be.”

Linda Sparrowe

Start in either downward facing dog or tabletop. Step your right foot forward in between the hands above your middle fingers. Check the distance between your left knee and your right heel and make it approximately hip-distance apart. Notice that your left hip should be further forward than your left knee. Align your right knee above your right ankle. Press the four corners of your right foot against the mat and push the back of your left foot down. Point the right heel to the back and hug your inner thighs in. Draw your navel towards the spine and ribs in. Inhale reach your hands over your head. Broaden across the collar bones. Lift the chest up towards the crown of your head as you lengthen both sides of your torso. You can look forward or look up at the sky. Take a couple of breaths here. Slowly drop both of your hands down. And repeat the process on the other side of the body. 

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