Have you ever seen photos of a yogi standing on one leg with the other one wrapped around the back of his neck? Mindboggling! It’s even more remarkable when we fear for our lives walking on the street, terrified of losing balance. As the population turns gray, more and more of us will be facing this fear on a daily basis.

That remarkable yogi notwithstanding, each of us can improve balance with a calm, steady and regular yoga practice. This post and two to follow will guide you through the practice of Tree Pose/Vrksasana.  Today’s entry shows the pose using a chair for support. It’s best practiced by people whose balance is already a bit shaky! Using the chair will give you confidence while you build strength in your legs and learn to connect with your feet and the earth beneath your feet.

These, and many other practices, can also be found in my book, A Vibrant Life: Yoga in the Middle Years and Beyond.

Tree Pose with a Chair 

Vrkshasana

Place the front legs of the chair against the wall. Stand next to your chair holding onto the back of the chair with your right hand. Shift your weight onto your right foot. Find a spot on the wall in front of you to rest your eyes.

Lift your left leg off the floor with your knee pointed directly forward.  Once you have found your balance, move your left knee out to the side. Place the sole of your left foot against your right ankle.  If your left shoulder is flexible, as you inhale, raise your left arm out to the side bring it up overhead next to your ear. Mindful attention to your breath will help you maintain and develop balance. Remain in this pose for as long as you are comfortable. 

More options:

If you are living with shoulder issues, allow your left hand to rest on your heart.

To come out of the pose: As you exhale, release your arm from overhead or from your heart. Place your left foot on the floor and stand securely on both feet. 

Take a few resting breaths before you turn around and repeat on the other side.

Awareness: Visualize the roots of your tree growing deep into the earth from your standing leg. The crown of your tree reaches up toward the sky. As you are balanced in Tree Pose, be aware that your pelvis is parallel to the wall in front of you so that the two hip bones are pointing directly forward.  Maintain your steadiness by holding onto the back of the chair.

Cautions: dizziness or light-headedness, balance issues

Benefits: improves balance, strengthens legs, opens hip joints