Two-Minute DIY Practice: Steady as a Tree

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The only thing constant in life is change.

With yoga we cultivate the steadiness to ride those waves of change - pardon the cliche analogy - just like a surfer balanced on her board. (Or like an Acro Yogi balanced on... another Acro Yogi.)

This week's theme is steadiness. And in class we're focusing on the breath and some simple balancing poses to explore this concept of steadiness in action.

If you want to explore on your own, this week's two-minute DIY practice is tree pose. Because what's more steady than a tree rooted firmly into the ground - so steady in its base that it can let its branches flex and sway in the wind?

Begin by deepening your breath...

1. Choose a point of focus for your eyes. A spot on the floor or wall in front of you is good. If you really want a challenge you can move your gaze to the ceiling.
2. Start with both feet rooted firmly into the ground. Feel your full footprint pressed evenly into the floor.
3. Tailbone is tucked. Belly button is hugged inward. Spine is long and expanded. Hands are either on the hips or pressed together at heart center.
4. Transfer the weight to the left foot, floating the right toes up off the ground about an inch.
5. Check in with your hip bones. Are they level with each other? Good.
6. You can stay here and breathe. That's a great pose.
7. If you want to explore further, bend the knee and raise your femur up parallel to the ceiling.
8. You can stay here and breathe. Totally cool.
9. If your body is okay with exploring further, take the knee out wide to the side and place the sole of your foot on the inside of your calf or thigh.
10. Really root through that steady standing leg. Maybe make your arms into branches and let them sway.
11. Breathe.
12. On an exhale, gently come out the way you came in.
13. Rinse and repeat on the other foot.

If you want to use tree pose as an opportunity for meditation, soften your gaze and let your mind settle onto the steady rhythm of the breath. For a visual focus, try picturing a candle flame glowing at the spot you've chosen as your focal point (or maybe light an actual candle as your focal point). Both the breath and the candle flame are useful focal points for this practice since they continually morph and flow, yet remain steady in their nature. Maybe try repeating this mantra in your head: "Breathing in, I am fluid. Breathing out, I feel steady."

As always, take what serves you, leave what doesn't. It's all good.

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