Yoga Instruction
Focus: Lower legs
Level: Beginner
Total Time: 30 to 60 seconds
Indications: flat feet, sciatica
Contraindications: Headaches, low blood pressure, insomnia; modification for high blood pressure
The Tree
Note:
The Tree builds strength in your lower legs, specifically your ankles, thighs and calves, as well as your spine. It also stretches your shoulders, chest, inner thighs and groin. The tree pose can improve your balance and relieve flat feet. It is a great first standing pose to master as it prepares your body to tackle the more challenging standing poses.
Beginners may find it difficult to keep their foot from sliding down their leg at first. You can help this by bracing your knee against a wall until your balance is more firmly established. If you suffer from headaches, low blood pressure or insomnia you should avoid this pose. If you suffer from high blood pressure, just don’t lift your arms over your head.
Pose Instruction
- Begin by standing in the mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels.
- Drive your inner left foot firmly into the ground, shifting your weight to your left side. When your balance is established on your left leg, bend your right knee, reach your right hand down, and grasp your right ankle.
- Raise your right foot up the opposite leg, placing the sole against your left thigh. If you are able to flex your leg far enough, push your heel into the left side of your groin and keep your toes pointing downward toward the ground. Your abdomen should be centered over your left foot.
- Your pelvis should be in a neutral position, even and neither tilted forward nor backward. Place your hands on the top of your pelvis. Elongate your tailbone into the ground. Press the sole of your right foot into your left thigh and resist with opposing force from your left leg. Press your hands together in the form of a Salutation Seal and stare straight ahead.
- Stay in this position for 30 to 60 seconds.
- Breathe out and return your right foot to the ground, assuming mountain pose. Stand tall and straight with your feet separated enough to feel stable. Establish a solid connection with the ground by shifting your weight distribution so that it is equally divided between the base of your big toes, the base of your little toes, and both left and right sides of your heels. Breathe in slowly, allowing your chest to expand fully, then breathe out even more slowly.
- Repeat the process for your left foot
Disclaimer
In this article, I have shared The Tree : Yoga For The Legs. The information included in this Blog is designed to provide helpful information on the subjects discussed.
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