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This Month's Lesson: The Tree Pose

Benefits of the Tree Pose:

• Strengthens legs
• Improves concentration and balance
• Improves respiration
• Alice’s teacher Rama used to say that regular practice of this technique can help your mind become as strong as an oak tree.
  

Cautions: If you have chronic low back pain, or pain in one or both hip joints, start by lifting your foot just to your opposite ankle; slowly move your foot up the leg over the course of several days, making sure the pose does not aggravate your back condition. Do not attempt the advanced variation.

From a standing position, holding on to a chair or railing for balance, lift your right foot and place it on the inside of your left thigh (A). Point your foot down, and relax the leg to help hold your foot in position. Bare feet will also help.

Steady yourself by gazing at one spot on the wall or floor, without bending your neck. Breathe in through your nose as you raise your arms slowly over your head, straighten your arms, and place your palms together (B). Hold your breath in for a count of three. Breathe out through your nose as you slowly lower your arms and leg.

Rest. Repeat on the opposite side.

Advanced variation: If you are limber enough, you may place your foot on top of your thigh (C).