Featured Asana

VRKSASANA pronounced VRIK-SHAHS-ANNA. Translation: Tree Pose.

Position 1:
Start in Tadasana Pose. Bring weight onto one foot then bring other foot off the ground and allow the big toe mound to rest on the ground and allow the heel to cradle against the ankle of the supporting foot. This position is a great starting point for those with little experience in this yoga pose. Keep your eyes open and focus at a spot on the ground a few feet in front, or let your chin become parallel and gaze softly across at a fixed point. Connect to the breath, allow the natural rhythm to expand and contract within the body releasing stress and tension with every exhale. Bring the palms of the hands together, thumbs against the sternum (Atmanjali Mudra). Feel the chest lift and expand. Feel the entire body balance on the bones of the foot, ankle and supporting leg. Notice how hard it is to have thoughts while maintaining balance, this pose is a great way to calm the mind from an active day! Do not forget to balance on each of your legs.

Position 2:
Start in Tadasana Pose. Bring weight onto on foot and begin to lift the other foot off the ground, let the foot rest on the side of the shin or the inner thigh. Do not place the sole of the foot in the side of the knee cap. If necessary use a hand to lift the foot to the inside of the groin of the supporting leg. Lengthen from the tail to the crown, soften the gaze and go inward. Allow the breath and mind to relax. Bring the hands, palms together, at the heart; this is where our physical and mental energy meet, allowing the pose to bring ease, equanimity and peace to your practice. Check in with the toes, are they clenched or relaxed? Is the low back swayed or flat? Are your shoulders creeping up to the ears or drawing down the back away from the ears? Do not forget to balance on both legs.

Position 3:
Continue from pose two. Lengthen from the crown as if a thread were pulling you up toward the sky. Do you feel lightness in the pose? What is your breath doing here - just observe. If you can slowly lengthen the inhale and exhale. On an inhale extend arms up toward the sky without scrunching the shoulders and bring the palms together over the head. From the arch of the standing foot to the reach of the arms feel the body extend and lengthen. Elevating the arms changes the centre of gravity in the pose. The breath moves in and out of the thoracic region on the upper body easily because of the elevation of the arms. Careful not to lock the knee of the supporting leg. Relax and just breath.

Position 4:
If you are still looking for more from this pose open the arms wide and extend active arms into the sky. Feel the line of energy run from your arms to your lower abdomen. Feel energy run up the supporting leg to your core. Maintain a firm core, and check to make sure the knee of the supporting leg is not hyper extending. Feel free to add a mudra to the pose and allow it to become your own tree pose.

I recommend:
Rudra Mudra (drawing on the strength and joy in the centre body)
Pran Mudra (stimulates energy of the lower chakras related to physically grounding the body and mind)
Jnana or Chin Mudra (gestures of universal knowledge and wisdom)

Precaution:
Anyone with high blood pressure does not raise the arms over the head; remain at position 1 or 2 only. Anyone with inner ear complications use position 1 or a wall or a chair to assist and maintain balance or try tree pose by lying on the floor to do a reclined tree pose! For elders because reaction time is slower use a wall or chair to assist in recovering balance.

As the seasons change dig into your roots like a tree.
Allow yourself to get grounded in your pose, find balance and support that promote positive growth.
Allow your leaves (thoughts, motives and worries) to blow away within the wind like a tree shedding its summer foliage.

Remember the first rule of yoga – do not over do it!
Start at the beginning and work within your ability, this is your practice.
~Namaste~