Tree Pose

In keeping with our thanksgiving theme, this week’s move is actually a yoga pose that benefits the body while instilling a sense of gratitude or allowing you a quiet moment to reflect on your gratefulness. This move will help improve your balance along with strengthening the arches of the feet, hips and improve posture.

(Standing) Tree Pose – Standing tall, shift your weight to your left foot. Once your left knee is strong and “rooted” and the knee is not buckling, place the sole of your right foot firmly against your left calf OR left inner thigh while maintaining equal and opposite pressure. Ensure that your hips are stable and one is not shifted higher or lower than the other. Bring both hands to prayer position in front of your heart and hold this, breathing deeply through the nose for 30”. With an exhale; slowly return your right foot beside your left and hands by your side. On your next inhale repeat this on the left side.

Notes: Maintain your balance by focusing on a spot in front of you. Keep your torso elongated, chest pressed out and up; tailbone pointed toward the floor. Do not place your foot against the knee of the opposite leg. If you raise your arms overhead, keep the shoulders pressed down your back.

Easier: If balance is an issue or you have severe knee, hip or lower back problems, keep your weight grounded evenly through both feet planted firmly on the floor.

Harder: If you do NOT have knee issues and you’re flexible enough you can bring the right foot up to rest in the crease of the left thigh; sole facing the ceiling. You can change the hand/arm positions and raise both hands above your head. The hands can be kept in prayer position; arms at shoulder width with palms facing each other or opened to a “Y” overhead. You can shift your gaze upward to the ceiling. You can combine one or more of these, or work your way towards these more challenging modifications.