Another favorite anytime, anywhere exercise we love is the Tree Pose in yoga.
Here’s a great shot of Ea from our Thirty Winks Adventure showing us how it’s done:
Nearly anyone can do it at any age to develop an improved sense of balance. You’ll also get a stronger foot (especially arch), thigh, and core, while you’ll stretch the hips and groin (see Yoga Journal for more details). We have a favorite Stress Management expert we like to quote when doing this exercise:
“Stand like Mountain, flow like water.” ~ Brian Luke Seaward (He’ll be joining us in Vermont in January to work with our Vermont school employee wellness program and helping us launch our Thirty Winks Adventure).
The Tree pose allows you to be the mountain and imagine the stress flowing off and around you. When you’re through standing tall, imagine that you’re able to go with the flow!
Instructions:
Stand with your feet shoulder-width apart. Shift your weight slightly onto the leg and foot that will hold you up. Keep your stomach tight and back flat. Feel confident about your balance on the weight bearing leg before you lift your other foot off the ground. If you are a beginner, make sure you are able to grab a chair or wall, or other sturdy surface in a pinch.
Once balanced and centered, bend the knee of the non-weight-bearing leg, placing the soul of your foot on the inner shin or thigh of your weight-bearing leg. Beginners can start with the foot at the ankle or shin and work their way up the leg as they get more comfortable.
Arm progression:
- Beginners can rest hands on hips, or hold the arms out to the sides for greater balance. You can even grab hold of a sturdy chair or wall.
- Putting the hands in a prayer position is the next step.
- Intermediate exercises can put their arms straight up over head, fingertips reaching to the sky.
- Advanced folks can reach arms over head placing palms together and moving the gaze to the ceiling.
- If you really want a balance challenge from there, close your eyes. But please, be careful and work your way up to this.
Advanced Leg Position:
To intensify the stretch, reach down and grab the ankle of the bent leg. Pull your foot up higher so that the sole is way up on inner thigh. If you can, place the right heel on the inner groin with the toes pointing down to the floor. Finally, for a most advanced position, cross the bent leg over top of the knee and bend that weight-bearing leg so you sit back slightly in a bit of a squat. This is quite difficult so please work your way up to it over the course a several weeks. Here’s Chris P (also from Thirty Winks) with this
Advanced pose:
FOR ALL: Remember to repeat to the other side — let’s keep those legs even!
Let us know how the Tree works for you! Are you balanced?