Asana Insight
Vrksasana
(Tree Pose)
When Pantanjali said "Sthira sukham asanam" ("The yoga pose is easy and steady"), he was talking about the seated poses used for meditation. But many Hatha Yoga teachers - including myself - apply this yoga sutra to all yoga poses. Balancing poses are a clear way to experience this quality of effortless effort.
Vrksasana (tree pose) is a good opportunity to practice a comfortable steadiness, without overcontrolling the balance.
Let the whole body lean slightly over the standing leg. Many yoga students think they need to keep the pelvis and torso exactly where they were in tadasana. This is not only unnatural, it's almost impossible. When you move from two legs to one leg, the balance will be steadiest and most comfortable when the body's weight shifts naturally over the new foundation.
Notice which muscle groups help you balance. The muscles of the standing foot, ankle, leg, and hip share the work of stabilizing the pelvis and keeping you upright. If the hip of the lifted leg also lifts up, drop it until the hips are level. This may require lowering the lifted foot to the mid-thigh or calf. Letting the pelvis tilt off-center will require more work from your core muscles than you need to bring to this pose. When the hips are level, the abdominal muscles and back don't need to grip to support the body in the pose. The upper body is free to move. Experiment with freedom and movement through the torso, arms, and head. If the lower body is steady, you can add twists and arm stretches to tree pose without losing your balance.
One of the greatest things about tree pose, and other standing balancing poses, is that they get more comfortable with time. The body learns how to balance by experiencing the process of balancing, wavering, falling, and adapting. Rather than struggling to control the balance, trust your body's ability to learn steadiness with softness.
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