One of the many benefits to a regular yoga practice is increased balance. As one ages, agility and balance decrease and can lead to falls and a general uneasy feel of movement. Interestingly, balance poses also have a very positive effect on the brain. The focus required in balance poses causes the student to concentrate all thoughts in keeping himself steady and stable. This is accomplished by actively engaging muscles from the feet up through the fingertips. It's a lot of work! And, in order to accomplish this task, your brain has to fire neurons across both hemispheres, requiring more effort than a typical calculus problem. In turn, the brain is more alert throughout the hours after and is free from any troubling thoughts while holding the pose. It's a win-win.
Getting Into the Pose
1. Begin in Tandasana (Mountain Pose) with legs two fist width apart, grounding in through the four bones at the bottom of your feet and engaging the muscles up through your body. Begin with the arches of your feet, move up through the legs, bottom, abs, chest and back.
2. Maintaining the engagement of your muscles, begin to move balance to the left leg and rotate right leg so that inner thigh is now open.
3. Bend the right leg at the knee and decide on where the sole of the right foot will be placed on the left leg. Choices include propped at the ankle with toes touching the floor, at the calf or along the inner thigh.
4. When foot is placed there, focus attention on the place where the sole of the foot meets the leg. Both legs should be pushing against one another with equal pressure.
5. Bring arms to a prayer position in front of your heart. When fully balanced, reached your arms up over your head. They can remain in a prayer position or open wide like the branches of a tree.
6. Locate a point in front of you upon which to focus your gaze. Hold for 5-7 breaths.
7. Bring your hands back to prayer position in front of your heart and slowly release right foot to the floor.
8. Repeat with other leg.
Benefits
- Improves balance and stability
- Strengthens muscles in feet, legs and bottom
- Opens hips
- Stretches inner thighs
- Relieves sciatica
- Builds self-confidence
- Calms mind and relieves stress
When I began my yoga practice, I used this pose as a peak pose about three times a week. I would count my breaths and where my foot was placed to gauge my progress. What I noticed is that some days I could hold it for one breath and others I could hold it for ten. The ultimate lesson - Be kind to yourself in the journey and accept where you are on any given day.