Find Your Roots

To find your balance in Tree Pose, plant deep roots.

By Carol Krucoff

Next, try Supta Vrksasana (Reclining Tree Pose) by lying on your back and pressing the soles of your feet into a wall. Keep the backs of your heels on the floor and your toes pointed toward the ceiling. Place your left hand on the front of your left hip to help keep your pelvis level as you bend your right knee and place the sole of your right foot on the inside of your left thigh. If the back of your right thigh doesn't rest on the floor—or if your left hip pops up—place a block or rolled blanket under your right thigh. Reach strongly through your left leg, pressing your left foot into the wall. On an inhalation, lift your arms overhead until they touch the floor behind you, with palms facing each other. Remain here for a few breaths, then do the other side.

Take it to the wall

Stand in Tadasana (Mountain Pose) with your hips directly over your feet and your right side close enough to a wall to lightly rest the fingertips of your right hand there for support. Lift and spread your toes, then set them on the floor, pressing down evenly through all four corners of each foot—the mounds of the big toe and baby toe and the inner and outer heels. Stack your joints: knees over ankles, hips over knees, shoulders over hips, and ears over shoulders. Bring your left hand to the center of your chest, in half prayer position.

Take a moment to enjoy the gift of having two strong legs. Then mentally send roots down through the earth under your right leg as you imagine attaching a silk cord to the crown of your head, drawing you up. Keep this sense of simultaneously rooting and lifting as you bend your right knee and bring the sole of your right foot to your inner left thigh. You can place your right foot anywhere along the left leg, or if you feel steady, take your right ankle with your right hand and place the heel into the little notch at the top of the thigh just below the groin, toes facing down. Press the sole of your foot and your inner thigh equally toward each other. Take five deep breaths, release the pose, then switch sides.

Center your tree

Now it's time to practice the full pose away from the wall. If you're on a wooden floor, try the posture without a mat, letting your feet connect directly with the firm surface. Begin by breathing steadily in Tadasana. Root down through your legs and feet and lengthen up through your torso and head. Shift your body weight to the left leg, and pick up your right heel, keeping your right toes touching the floor. Bring the sole of your right foot to your left ankle and open your right knee out to the right—keeping your toes on the floor if you like. Anchor your drishti at eye level on the horizon and press your palms together in front of your heart in the prayer position known as Anjali Mudra (Salutation Seal).

Bring your fingertips to the frontal hip bones (the bony points on the front of your pelvis) to be sure it's in neutral and one side isn't lifting higher than the other. Lengthen your waist and gently draw your bent knee back to help open the thigh, all the while keeping your pelvis in neutral. If you are comfortable, bring your foot to the inside of the left thigh. Release your tailbone toward the floor. Elongate your spine as you inhale and press the foot of your standing leg down firmly as you exhale. When you feel ready to experiment with your balance, inhale as you reach your arms up toward the ceiling, parallel to each other with your palms facing in. (In some versions of the pose the palms touch. Try it both ways to see which you prefer.) Lengthen through your fingers as you relax your shoulders, drawing your shoulder blades down your back. Stay in the pose for several slow, steady breaths, keeping your face passive. Then, if you want an extra challenge, try staying balanced in Vrksasana with your eyes closed. Repeat the pose on the other side.

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