Aarushi Bhadury

Is It Safe To Run In Winters?

Running in Winter (Credit-Canva)

While many people do like the convenience that comes with running on a treadmill, many people enjoy it the old-fashioned way, they enjoy going out, <span>feeling the fresh air</span> and running to different places, or exploring their same old running path. And running outside does have a lot of effect on you, it can improve your mood and motivate you to do more. You get a breath of fresh air, experience the changing scenery, and feel the crispness on your skin. However, safety is paramount. But many people are opting out of running in this cold weather, while some people believe it is them shying away from the cold weather, there are some things you should keep in mind when you leave to take a run in the winter. 

<h2>When Running Outside Gets Too Cold</h2>

Many experts agree that <span>running outdoors when temperatures dip</span> below 15°F or the windchill falls below 10°F is not recommended. These extreme conditions can pose serious health risks, such as hypothermia and frostbite. It's essential to listen to your body and avoid pushing yourself too hard in such harsh weather. If you're unsure about the weather conditions, it's always better to err on the side of caution and opt for indoor exercise. In a study done by the <a href="https://www.acsm.org/docs/default-source/files-for-resource-library/exercising-hot-cold-environments.pdf?sfvrsn=1b06c972_4" data-type="tilCustomLink" rel="noopener nofollow noreferrer" target="_blank" rel= "noopener nofollow noreferrer" target= "_blank">American Study Of Sports Medicine</a> running in temperatures below –8 degree increases the risk of tissue injuries to occur in less than 30 minutes.

<h2>Essential Tips for Cold-Weather Running</h2>

If you wish to run and it is cold outside make sure to follow these essential guides that will help you avoid any potential harm or injuries. If you have a pre-existing condition you must speak to your healthcare professional before you start making any drastic changes to your exercise regime.

Don't underestimate the power of a good <span>pre-run warm-up</span>. Cold muscles are more prone to injury, so spend a few minutes warming up your body with dynamic stretches like leg swings, arm circles, and torso twists. This will help increase blood flow to your muscles and prepare them for physical activity.

<h4>Hydration is key, even in the cold</h4>

While you may not feel as thirsty in cold weather, it's important to stay hydrated. Dehydration can lead to fatigue, muscle cramps, and decreased performance. Drink plenty of water before, during, and after your run.

The combination of colder temperatures and shorter days means black ice can be a sneaky hazard. Be cautious, especially early in the morning or after a snowfall. Adjust your stride to be shorter and quicker to maintain better balance and avoid slipping. Since daylight hours are shorter in winter, it's important to wear reflective clothing or use a headlamp to increase your visibility to other people and vehicles.

<h4>Dress for the (slightly warmer) weather</h4>

The key to cold-weather running apparel is to dress in layers. This allows you to adjust your clothing as your body temperature changes. Start with a moisture-wicking base layer to keep sweat away from your skin, followed by a mid-layer for insulation, and an outer layer to protect you from the wind and rain. Your hands, feet, and head are particularly susceptible to the cold. Wear a hat or headband to keep your ears warm, gloves to protect your hands, and warm socks to keep your feet cozy. Opt for running shoes with good traction to prevent slips and falls on icy surfaces. Consider using ice cleats or traction devices for added grip in extreme conditions.

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Running in Winter

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american study of sports medicine

running outdoors when temperatures dip

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While many people do like the convenience that comes with running on a treadmill, many people enjoy it the old-fashioned way, they enjoy going out, feeling the fresh air and running to different places, or exploring their same old running path. And running outside does have a lot of effect on you, it can improve your mood and motivate you to do more. You get a breath of fresh air, experience the changing scenery, and feel the crispness on your skin. However, safety is paramount. But many people are opting out of running in this cold weather, while some people believe it is them shying away from the cold weather, there are some things you should keep in mind when you leave to take a run in the winter. When Running Outside Gets Too ColdMany experts agree that running outdoors when temperatures dip below 15°F or the windchill falls below 10°F is not recommended. These extreme conditions can pose serious health risks, such as hypothermia and frostbite. It's essential to listen to your body and avoid pushing yourself too hard in such harsh weather. If you're unsure about the weather conditions, it's always better to err on the side of caution and opt for indoor exercise. In a study done by the American Study Of Sports Medicine running in temperatures below –8 degree increases the risk of tissue injuries to occur in less than 30 minutes.Essential Tips for Cold-Weather RunningIf you wish to run and it is cold outside make sure to follow these essential guides that will help you avoid any potential harm or injuries. If you have a pre-existing condition you must speak to your healthcare professional before you start making any drastic changes to your exercise regime.Warm up indoors firstDon't underestimate the power of a good pre-run warm-up. Cold muscles are more prone to injury, so spend a few minutes warming up your body with dynamic stretches like leg swings, arm circles, and torso twists. This will help increase blood flow to your muscles and prepare them for physical activity.Hydration is key, even in the coldWhile you may not feel as thirsty in cold weather, it's important to stay hydrated. Dehydration can lead to fatigue, muscle cramps, and decreased performance. Drink plenty of water before, during, and after your run.Beware of black iceThe combination of colder temperatures and shorter days means black ice can be a sneaky hazard. Be cautious, especially early in the morning or after a snowfall. Adjust your stride to be shorter and quicker to maintain better balance and avoid slipping. Since daylight hours are shorter in winter, it's important to wear reflective clothing or use a headlamp to increase your visibility to other people and vehicles.Dress for the (slightly warmer) weatherThe key to cold-weather running apparel is to dress in layers. This allows you to adjust your clothing as your body temperature changes. Start with a moisture-wicking base layer to keep sweat away from your skin, followed by a mid-layer for insulation, and an outer layer to protect you from the wind and rain. Your hands, feet, and head are particularly susceptible to the cold. Wear a hat or headband to keep your ears warm, gloves to protect your hands, and warm socks to keep your feet cozy. Opt for running shoes with good traction to prevent slips and falls on icy surfaces. Consider using ice cleats or traction devices for added grip in extreme conditions.

is it safe to run in winters?

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When people think of yoga they visualize someone doing <span>vrikshasana</span> or <span>bhujangasana</span> (tree pose and cobra pose). Something that looks difficult to do properly without proper practice. However, there are many poses that are easier to do and not complicated for beginners. Even with the difficult poses, it is best to do them slowly but surely, as practice makes perfect. 

One such pose that is easy to do yet has many benefits is Sukhasana. It can be a transition pose between different yoga poses or something that you can practice periodically over the day. Not only will it allow your leg muscles to grow stronger but also flexible and build their endurance. 

Because it's so gentle, anyone can do it, even if you're just starting your yoga journey. You'll often find Sukhasana used at the beginning or end of a yoga practice to help you settle in or wind down. 

This calming pose is usually held for about a minute at the start of a class. When used at the end, you might hold it for one to five minutes or even longer during meditation. Here’s how to get into Sukhasana: 

<ul><li>Sit on your yoga mat, a blanket, or the floor with your legs stretched out in front of you. </li><li>Let your arms rest by your sides and gently straighten your shoulder blades. </li><li>Slowly cross your legs at your shins, placing one leg in front of the other. </li><li>Position each foot comfortably beneath your opposite knee in a cross-legged position. </li><li>Place your hands on your knees with your palms facing down. </li><li>Balance your weight evenly on your sit bones, pressing your buttocks gently into the floor or your support. </li><li>Relax your neck and look straight ahead. Breathe deeply in for a few seconds and out for a few seconds, continuing this throughout the pose. Hold for about a minute or as instructed. </li><li>Uncross your legs, switch which leg is in front, and repeat the steps.</li></ul>

If your hips feel very tight, talk to your yoga teacher about ways to modify the pose to avoid any strain. If you have hip issues, it’s better to sit on a pillow or a thick blanket instead of directly on the floor. You can also use yoga bolsters to lift your hips for more comfort 

Sukhasana is a gentle and relaxing pose that helps you turn your attention inward. It also stretches your hips, makes your spine longer, and strengthens your back muscles. When you use it for meditation and rest your hands on your knees with palms up, it can symbolize being open to receiving. Placing your hands in a prayer position helps you focus during deep breaths and concentrate on your thoughts or intentions. Here are some potential benefits of this simple cross-legged pose: 

<strong>Less Pain:</strong> It can help ease pain in your lower back and knees. 

<strong>Better Movement:</strong> It can help loosen up your knees, hips, and ankles. 

<strong>Calmness</strong>: Sukhasana can help you feel peaceful and tranquil. Focusing on your breath in this pose can bring a sense of inner peace and help you stay present.

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vrikshasana

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When people think of yoga they visualize someone doing vrikshasana or bhujangasana (tree pose and cobra pose). Something that looks difficult to do properly without proper practice. However, there are many poses that are easier to do and not complicated for beginners. Even with the difficult poses, it is best to do them slowly but surely, as practice makes perfect. One such pose that is easy to do yet has many benefits is Sukhasana. It can be a transition pose between different yoga poses or something that you can practice periodically over the day. Not only will it allow your leg muscles to grow stronger but also flexible and build their endurance. Because it's so gentle, anyone can do it, even if you're just starting your yoga journey. You'll often find Sukhasana used at the beginning or end of a yoga practice to help you settle in or wind down. How to Do Sukhasana This calming pose is usually held for about a minute at the start of a class. When used at the end, you might hold it for one to five minutes or even longer during meditation. Here’s how to get into Sukhasana: Sit on your yoga mat, a blanket, or the floor with your legs stretched out in front of you. Let your arms rest by your sides and gently straighten your shoulder blades. Slowly cross your legs at your shins, placing one leg in front of the other. Position each foot comfortably beneath your opposite knee in a cross-legged position. Place your hands on your knees with your palms facing down. Balance your weight evenly on your sit bones, pressing your buttocks gently into the floor or your support. Relax your neck and look straight ahead. Breathe deeply in for a few seconds and out for a few seconds, continuing this throughout the pose. Hold for about a minute or as instructed. Uncross your legs, switch which leg is in front, and repeat the steps.If your hips feel very tight, talk to your yoga teacher about ways to modify the pose to avoid any strain. If you have hip issues, it’s better to sit on a pillow or a thick blanket instead of directly on the floor. You can also use yoga bolsters to lift your hips for more comfort Benefits of Sukhasana Sukhasana is a gentle and relaxing pose that helps you turn your attention inward. It also stretches your hips, makes your spine longer, and strengthens your back muscles. When you use it for meditation and rest your hands on your knees with palms up, it can symbolize being open to receiving. Placing your hands in a prayer position helps you focus during deep breaths and concentrate on your thoughts or intentions. Here are some potential benefits of this simple cross-legged pose: Less Pain: It can help ease pain in your lower back and knees. Better Movement: It can help loosen up your knees, hips, and ankles. Calmness: Sukhasana can help you feel peaceful and tranquil. Focusing on your breath in this pose can bring a sense of inner peace and help you stay present.

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Who though ditching flashy workout routines and trying this classic strength indicator could be the best sign of living a long, healthy life. With biohacking and wearable trackers and pricey full-body scans, it may surprise you to know that one of the easiest predictors of your future wellness isn't something digital—it's in your grasp, literally.

Grip strength, a traditional gauge of physical vigor, is only now being tapped by researchers and <span>longevity</span> specialists internationally. Several research studies have tied this humble test to everything from cardiovascular function and muscle strength to mental acuity and longevity. A 2015 Lancet study hit headlines when it demonstrated that weaker grip strength was a better predictor of early death than blood pressure.

So what does that mean for your health goals? It means your ability to grasp, hold, and carry may be more important than you think—especially if you plan on reaching your 90s, or even living past 100.

Grip strength measures the force exerted by the muscles in your forearm and hand. Although it may seem specialized, it's more of an indicator of your body's general musculoskeletal health. For Dr. Joshua Davidson, a strength and conditioning expert at the University of Derby, "Grip strength tells us more than how solid your handshake is. It reflects your physical activity level and general energy."

Clinical trials regularly employ a hand dynamometer—you squeeze it to test force—but you don't have to visit a lab to test your power. Davidson's suggestion is the "squeeze test": squeeze a tennis or stress ball as tight as possible for as long as possible. Keeping a squeeze of 15–30 seconds in place is an achievement to shoot for.

While a poor grip may not appear to be a big deal—perhaps you simply have a hard time opening a jar—studies reveal it can be an indicator of underlying health problems. Low grip strength correlates with frailty, sarcopenia (muscle loss), and even a higher risk of falls and fractures later in life.

<h2>Can Stronger Grip Equal Longer Life?</h2>

Decades of research have all proved that the tighter grip strength one has, the longer the lifespan. There's one especially interesting study that followed people from the 1960s into the 2000s. Patients who were in the top third of grip strength were 2.5 times more likely to live beyond the age of 100 than were those with less grip strength.

More recent evidence associates low grip strength with metabolic disorders like type 2 diabetes and insulin resistance, as well as with psychiatric disorders like depression and cognitive impairment. Why? Because muscle has a significant role in blood sugar regulation and maintenance of metabolic health. When grip strength declines, it can indicate more widespread physiological decline.

Actually, a 2019 meta-analysis in Clinical Interventions in Aging discovered grip strength was able to predict disability, cognitive impairment, and even all-cause mortality. Translation: strong hands = strong future.

Whereas social media is full of over-the-top workout fads and fix-it-in-an-hour fitness tricks, the farmer's walk, an exercise as timeless as they come, is slowly creeping back into vogue. Why? Because it's one of the best means of developing grip strength and body stability in general.

The exercise is easy: hold heavy weights in both hands and walk. That's all. But this bodyweight exercise engages your core, builds your shoulders, straightens your posture, and conditions your central nervous system to respond to physical stress.

Research has demonstrated that loaded carries such as the farmer's walk can enhance bone density, balance, and coordination—important elements in preventing injury and preserving independence in advanced age.

And the good news: you can do it at virtually any level of fitness.

<h2>How to Progress And Increase Grip Strength?</h2>

<strong>Beginner</strong>: Three sets of 30-second carries with moderate weights

<strong>Intermediate</strong>: Three sets of 45-second carries with heavier weights

<strong>Advanced</strong>: Four to five sets of 60-second carries using challenging or uneven weights such as kettlebells or sandbags

Form counts. Move at a slow gait, activate your core and glutes, breathe fully, and finish every carry feeling as if you could've done just a little more.

<h2>Tips to Improve Whole-Body Strength and Duration</h2>

Enhancing grip strength is not merely a matter of squeezing tighter. In accordance with experts such as Dr. Davidson and Dr. Leong, the strategy lies in whole-body strength development. Resistance training, particularly for the upper and lower body, enhances total muscle mass and aids in grip development.

An age-specific functional test is the "timed get-up-and-go." Stand up from a chair, walk three meters, turn, go back, and sit down again. This evaluates leg strength, balance, and agility—coinciding with what grip strength indicates about the upper body.

For daily training, use these easy exercises:

<ul><li>Wrist curls (2–3 sets of 10–20 reps per arm)</li><li>Bicep curls with kettlebells or household items</li><li>Tennis ball holds for maximum time</li></ul>

These moves don’t require a fancy gym—just dedication and consistency.

If you’re aiming for healthy aging, don’t overlook your grip. Grip strength is more than a hand test—it’s a reflection of how well your body is aging. It’s accessible, low-tech, and scientifically backed. Whether you’re 30 or 70, building stronger hands through farmer’s walks and resistance training can add more quality years to your life.

In a world of health-obsessed diagnosing, perhaps it's time to return to fundamentals. In some cases, the secret to living longer lies in learning to hold on harder.

longevity

fitness test to live long

grip strength test

farmer's walk longevity

hand grip health

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grip strength life expectancy

Who though ditching flashy workout routines and trying this classic strength indicator could be the best sign of living a long, healthy life. With biohacking and wearable trackers and pricey full-body scans, it may surprise you to know that one of the easiest predictors of your future wellness isn't something digital—it's in your grasp, literally.Grip strength, a traditional gauge of physical vigor, is only now being tapped by researchers and longevity specialists internationally. Several research studies have tied this humble test to everything from cardiovascular function and muscle strength to mental acuity and longevity. A 2015 Lancet study hit headlines when it demonstrated that weaker grip strength was a better predictor of early death than blood pressure.So what does that mean for your health goals? It means your ability to grasp, hold, and carry may be more important than you think—especially if you plan on reaching your 90s, or even living past 100.Grip strength measures the force exerted by the muscles in your forearm and hand. Although it may seem specialized, it's more of an indicator of your body's general musculoskeletal health. For Dr. Joshua Davidson, a strength and conditioning expert at the University of Derby, "Grip strength tells us more than how solid your handshake is. It reflects your physical activity level and general energy."Clinical trials regularly employ a hand dynamometer—you squeeze it to test force—but you don't have to visit a lab to test your power. Davidson's suggestion is the "squeeze test": squeeze a tennis or stress ball as tight as possible for as long as possible. Keeping a squeeze of 15–30 seconds in place is an achievement to shoot for.While a poor grip may not appear to be a big deal—perhaps you simply have a hard time opening a jar—studies reveal it can be an indicator of underlying health problems. Low grip strength correlates with frailty, sarcopenia (muscle loss), and even a higher risk of falls and fractures later in life.Can Stronger Grip Equal Longer Life?Decades of research have all proved that the tighter grip strength one has, the longer the lifespan. There's one especially interesting study that followed people from the 1960s into the 2000s. Patients who were in the top third of grip strength were 2.5 times more likely to live beyond the age of 100 than were those with less grip strength.More recent evidence associates low grip strength with metabolic disorders like type 2 diabetes and insulin resistance, as well as with psychiatric disorders like depression and cognitive impairment. Why? Because muscle has a significant role in blood sugar regulation and maintenance of metabolic health. When grip strength declines, it can indicate more widespread physiological decline.Actually, a 2019 meta-analysis in Clinical Interventions in Aging discovered grip strength was able to predict disability, cognitive impairment, and even all-cause mortality. Translation: strong hands = strong future.Whereas social media is full of over-the-top workout fads and fix-it-in-an-hour fitness tricks, the farmer's walk, an exercise as timeless as they come, is slowly creeping back into vogue. Why? Because it's one of the best means of developing grip strength and body stability in general.The exercise is easy: hold heavy weights in both hands and walk. That's all. But this bodyweight exercise engages your core, builds your shoulders, straightens your posture, and conditions your central nervous system to respond to physical stress.Research has demonstrated that loaded carries such as the farmer's walk can enhance bone density, balance, and coordination—important elements in preventing injury and preserving independence in advanced age.And the good news: you can do it at virtually any level of fitness.How to Progress And Increase Grip Strength?Beginner: Three sets of 30-second carries with moderate weightsIntermediate: Three sets of 45-second carries with heavier weightsAdvanced: Four to five sets of 60-second carries using challenging or uneven weights such as kettlebells or sandbagsForm counts. Move at a slow gait, activate your core and glutes, breathe fully, and finish every carry feeling as if you could've done just a little more.Tips to Improve Whole-Body Strength and DurationEnhancing grip strength is not merely a matter of squeezing tighter. In accordance with experts such as Dr. Davidson and Dr. Leong, the strategy lies in whole-body strength development. Resistance training, particularly for the upper and lower body, enhances total muscle mass and aids in grip development.An age-specific functional test is the "timed get-up-and-go." Stand up from a chair, walk three meters, turn, go back, and sit down again. This evaluates leg strength, balance, and agility—coinciding with what grip strength indicates about the upper body.For daily training, use these easy exercises:Wrist curls (2–3 sets of 10–20 reps per arm)Bicep curls with kettlebells or household itemsTennis ball holds for maximum timeThese moves don’t require a fancy gym—just dedication and consistency.If you’re aiming for healthy aging, don’t overlook your grip. Grip strength is more than a hand test—it’s a reflection of how well your body is aging. It’s accessible, low-tech, and scientifically backed. Whether you’re 30 or 70, building stronger hands through farmer’s walks and resistance training can add more quality years to your life.In a world of health-obsessed diagnosing, perhaps it's time to return to fundamentals. In some cases, the secret to living longer lies in learning to hold on harder.

Ultimate Yoga Pose That Improves Balance, Focus And Strengthens Your Ankles

The balance our body gives us is something that most of us take for granted. Doing exercises that build core strength and help you gain better balance. However, once you start focusing on exercises and yoga poses that allow you to gain better control over your body, a lot of your clumsy attributes like tripping, being unable to catch yourself when you fall and dropping things constantly will improve. 

One such yoga pose that can help you improve your balance and focus, is <span>Vrikshasana</span>. As you may know, there are different types of yoga, while some help you strengthen your body with rapid movements and endurance, others are more movement based, focused on the flow and connection between poses. These consist of many different asanas that focus on different aspects of your health and body. 

<h2>How Does Virkshasana Benefit Our Health? </h2>

According to the International Journal of Yoga 2016 study, while most of us focus on backward and forward movement, sideways balance involves hip and ankle muscles too. It's been found that sideways changes are controlled by hip muscles, while forward and backward changes are controlled by ankle muscles. Virkshasana aims to strengthen our ankles and take pressure of your feet with the help of your hip muscles. Here is how it benefits our health. 

<span>Tree Pose</span> makes you stand on one leg, which really challenges your balance. Your brain and muscles work together to keep you steady, strengthening this important skill for everyday activities and preventing falls. It helps your body learn to control its center of gravity.

To stay standing tall in Tree Pose, your standing leg muscles have to work hard to support your weight. Holding the pose builds strength in your thighs, calves, and ankles, making them more stable and resilient for walking, standing, and other movements. 

When you reach your arms overhead in Tree Pose, it creates a nice stretch along your sides and back. The way you position your lifted leg can also create a stretch in your hips and inner thighs, improving flexibility in these key areas of your body. 

By engaging different muscle groups and requiring focus, Tree Pose helps to wake up your entire system. The combination of stretch, strength, and balance work can leave you feeling more energized and connected to your body after practicing the pose. 

Although not the main focus, staying balanced on one leg in Tree Pose requires your core muscles – those in your abdomen and back – to work to keep you upright and prevent wobbling. This helps to strengthen your core for better posture and stability.

<h2>Step-By-Step Guide Of Doing Vrikshasana </h2>

<ul><li>Stand with your feet together and your arms relaxed by your sides. Look straight ahead at a steady point.</li><li>Slowly move your weight onto your right leg, making sure it feels strong and balanced.</li><li>Gently lift your left foot and place the sole of your foot on your inner right thigh. Avoid putting it directly on your knee.</li><li>Press your left foot gently into your right thigh and your right thigh back into your foot. Engage your core muscles to help you stay steady.</li><li>Bring your palms together in front of your chest in a prayer position (Anjali Mudra).</li><li>If you feel stable, slowly raise your arms overhead, keeping your palms together or facing each other.</li><li>Breathe smoothly and deeply, holding the pose for about 20-30 seconds, or as long as it feels comfortable. Keep your gaze steady.</li><li>Slowly bring your hands back to your chest, then lower your left leg back to the ground.</li></ul>

Ultimate Yoga Pose That Improves Balance

tree pose

balance tree pose

Yoga pose for focus

yoga pose to Strengthen Your Ankles

The balance our body gives us is something that most of us take for granted. Doing exercises that build core strength and help you gain better balance. However, once you start focusing on exercises and yoga poses that allow you to gain better control over your body, a lot of your clumsy attributes like tripping, being unable to catch yourself when you fall and dropping things constantly will improve. One such yoga pose that can help you improve your balance and focus, is Vrikshasana. As you may know, there are different types of yoga, while some help you strengthen your body with rapid movements and endurance, others are more movement based, focused on the flow and connection between poses. These consist of many different asanas that focus on different aspects of your health and body. How Does Virkshasana Benefit Our Health? According to the International Journal of Yoga 2016 study, while most of us focus on backward and forward movement, sideways balance involves hip and ankle muscles too. It's been found that sideways changes are controlled by hip muscles, while forward and backward changes are controlled by ankle muscles. Virkshasana aims to strengthen our ankles and take pressure of your feet with the help of your hip muscles. Here is how it benefits our health. Improves Balance Tree Pose makes you stand on one leg, which really challenges your balance. Your brain and muscles work together to keep you steady, strengthening this important skill for everyday activities and preventing falls. It helps your body learn to control its center of gravity. Strengthens Legs To stay standing tall in Tree Pose, your standing leg muscles have to work hard to support your weight. Holding the pose builds strength in your thighs, calves, and ankles, making them more stable and resilient for walking, standing, and other movements. Stretches Legs, Arms, and Back When you reach your arms overhead in Tree Pose, it creates a nice stretch along your sides and back. The way you position your lifted leg can also create a stretch in your hips and inner thighs, improving flexibility in these key areas of your body. Invigorates the Whole Body By engaging different muscle groups and requiring focus, Tree Pose helps to wake up your entire system. The combination of stretch, strength, and balance work can leave you feeling more energized and connected to your body after practicing the pose. Engages Core Muscles Although not the main focus, staying balanced on one leg in Tree Pose requires your core muscles – those in your abdomen and back – to work to keep you upright and prevent wobbling. This helps to strengthen your core for better posture and stability. Step-By-Step Guide Of Doing Vrikshasana Stand with your feet together and your arms relaxed by your sides. Look straight ahead at a steady point.Slowly move your weight onto your right leg, making sure it feels strong and balanced.Gently lift your left foot and place the sole of your foot on your inner right thigh. Avoid putting it directly on your knee.Press your left foot gently into your right thigh and your right thigh back into your foot. Engage your core muscles to help you stay steady.Bring your palms together in front of your chest in a prayer position (Anjali Mudra).If you feel stable, slowly raise your arms overhead, keeping your palms together or facing each other.Breathe smoothly and deeply, holding the pose for about 20-30 seconds, or as long as it feels comfortable. Keep your gaze steady.Slowly bring your hands back to your chest, then lower your left leg back to the ground. 

ultimate yoga pose that improves balance, focus and strengthens your ankles

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