In honor of Spring’s gifts of renewal
let’s be a tree. This standing balance
posture can be practiced with a wall, chair, or tree nearby if you would like
support. Plant your feet down by
spreading and grounding your toes as you root into the four corners of your
feet. The front of your thighs, knees,
and shins should be in line with your second and third toes in from the
biggies.
With your palms together over your
heart, press down into one foot as you inhale the opposite knee up in front of
you. Lightly draw your low belly, low
back, and pelvic floor muscles in and up.
Scoop your tailbone down and forward to align your pelvis at
neutral. Aspire skyward through your
crown, reaching for the golden sun.
Imagine that you are sending roots
down through your foot to the ground and deep into the Earth. Activate and lift your standing foot’s inner
ankle and inner arch, zip this energy up the inside of your leg, and lengthen
up through your spine. Gently open the
bent leg out to your side and rest your sole on the inner thigh, calf, or ankle
(toes may even touch the floor). Avoid
placing your foot on your knee as we don’t want to push that joint sideways.
Keep hugging in to center with
muscular energy while finding ease and length with every breath. Rest your eyes on one spot, gazing with a
soft focus. Breathe as you express and
offer anything you wish here. Lift your
arms and branch out. Sway in the breeze,
host a bird, bloom. Open your heart and
arms to the sky in a universal YES! If
you fall, simply try again. We are
building more than strength and suppleness; we’re also developing patience,
persistence, humility, and good humor.
Stay here for five deep breaths or more, then switch sides. By the way, it is very common to feel fairly
different side to side.
If you’d like more of a challenge try
turning your gaze up to the sky or close your eyes all together. You might also stand on a squishy surface
like sand or grass, or fold your mat a few times and give your ankles the
workout they really crave. Observe how
the breath and inner state affect your balance.
It becomes mighty difficult to stay centered and balanced when the
breath is sporadic and the mind is scattered.
Try tree pose with a friend by facing the same direction, standing legs
together, an arm around the other’s waist, and opposite knees and arms up.
To increase the benefits of tree pose
include the following meditation, or simply sit comfortably and practice this
visualization alone as tree pose for the brain.
Visualize yourself standing in a lush, green forest surrounded by all
different kinds of trees and plants.
Take a moment to imagine your green environment; all of the various
trees, plants, foliage, vibrant green leaves, many shades of luminous
green. As you breathe naturally and
deeply imagine that you are inhaling the grounding, calming, healing energy of
the verdant forest. You might picture
yourself inhaling emerald green light into your belly, infusing every cell in
your body with the forest’s energy. As
you exhale, dispel any stress or tension out into the dense forest to be
transmuted into energy for the plants and trees. Enjoy this for as long as you like.
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