Root Down & Rise Up

Tree Pose, or Vriksasana in Sanskrit, mimics the grace and stability of a tree. Whether you're a seasoned yogi or a beginner, working with this elegant pose cultivates balance, strength, and focus. If my day has been chaotic or my mind feels blown in many directions, I might begin lying on my back or my side and taking the shape of the pose with more of my body in contact with the earth. Or standing with the support of a wall. Rooting down and rising up in the classic shape of the posture- balancing on one foot without support- is both grounding and empowering. It can bring me back to myself in short order. If on the other hand, I am feeling a little stuck with myself, dull or low, I dance my tree pose around the room. Touching on the shape of the pose, I will turn in one direction, take a big step and switch balancing sides to pause again briefly in the pose. I worked for a long time with a student who had about 35 years on me. Tree was his favorite pose, right through his last days. “It just feels great!” he would say. I agree.

First, steady yourself.  Begin in Tadasana (Mountain Pose), standing tall with your feet hip-width apart. Ground yourself, feeling the connection between your feet and the Earth.

Then, shift your weight onto your left foot, spreading your toes wide to create a strong foundation. Fire up your thigh muscles to stabilize your standing leg. Push down from the buttock through the corners of the foot.

Now, lift your right foot. Bend your right knee and bring the sole of your right foot to your inner left thigh. You can place it on your calf if this is more comfortable,or even keep teh toes on teh floor as a kick-stand. Keep your toes pointing down.

Create balance. Gently press your right foot into your left thigh while pressing your thigh back into your foot. This counterbalance helps you find equilibrium.

Use your arms to express yourself in the pose. Reach the arms skyward joyfully, powerfully.  Grow taller through your spine, and imagine your body as a tree, with roots extending from your standing leg, and branches reaching up towards the sky.

Or bring your hands together in a prayer position at your heart's center, engaging your core for added stability. Experiment with different positions and notice what makes you feel strong and free.

Gaze at a fixed point in front of you, a "Drishti." This helps improve your balance and concentration. Breathe. Take deep, slow breaths to stay calm and focused. The Tree Pose requires patience and mindfulness.

Switch Sides. To balance your practice, release your right foot and return to Mountain Pose. Then, repeat the pose on your right side.