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Vriksasana --- the Tree Pose Stand in Tadasana. Shift your weight to your left leg and, keeping your left leg firm and steady, bend your right knee out to the side. Lift your right foot, clasp it with your hand and place the sole of the foot on the center of your inner left thigh, as high as it will go. The toes should be pointing down toward the floor. As you press your foot into the thigh, move the inner edge of your left thigh back, so that the thighbone stays centered in the hip. Keep your hips facing straight ahead. Create steadiness and balance in the pose by firming the sides of the hips and pressing your foot into your leg while firming your leg against your foot. Once your balance is steady, place your hands in namaste. Keep pressing your foot into the leg, and open your right knee out to the side as much as possible without turning the hips to the right. Firm the tops of your buttocks and draw your tailbone downward; let this action firm your lower belly, drawing it in an up. Lengthen your spine upwards through the crown of your head. With your next exhalation, release your arms to the sides. Turn the arms so the palms face up and draw your shoulders back, firming the shoulderblades into your back. Extend your arms up overhead, palms facing one another. Lift your side ribs as you stretch up. Keep the gaze of the eyes steady and the breath even. To come out of the pose, exhale as you slowly release the arms and the leg down at the same rate. Join your feet. -- Doug Keller |
