|
Summary: Works the hip flexor
(located at the top of the thigh); also works the hip muscles, which are
responsible for leg rotation and abduction (when the leg moves sideways away
from the center of the body). Depending on how high the working leg
sits, this may also provide a stretch to the upper thigh, particularly
surrounding the knee. Surprisingly, the muscles of the supporting leg
are worked as much as, if not more than, the working leg, as these muscles
need to stabilize the body so that balance is maintained. The
abdominals, low back, and, when the arms are brought overhead, shoulders and
upper back are worked to maintain neutral posture while balancing on one
leg.
One of its uses: Balancing poses
such as the Tree are important in what is called "proprioception," which is
how the body "knows" its position in space. Proprioception allows us
to perform complex movements without losing our balance or falling over.
Additionally, working to lengthen the spine while in this position will help
stimulate the use of stabilizing and postural muscles. This is
important in alleviating imbalances that result from excessive slouching
and/or poor posture.
Technique tips:
-
Watch
your comfort zone; never force or pull, and avoid stretching to the point
of pain or discomfort.
-
Beginners may want to start by keeping both feet on the ground. With
one knee bent, simply rest the ball of the foot on the ground, with the
majority of the body's weight shifted to the "supporting" leg.
-
Another beginner option is to keep the arms down in Namaste (the prayer
pose). This is often easier when first learning how to balance in
this position.
-
The
"working" leg does not need to be forced all the way up the thigh.
In fact, for most people, a better idea is to keep the working foot at
ankle or knee level, no higher. This will help work the muscles more
effectively, and it also helps in avoiding overstretching the knee.
-
Keep
the supporting knee slightly bent, rather than locked.
-
Try
to hold this position for at least 3-5 breaths; eventually, this position
can be held for about one minute per side.
-
While
breathing, concentrate on lifting the ribcage--all four sides of it,
drawing the abdominal muscles in on the exhale, and relaxing your
shoulders.
-
Those
wearing pants made from certain fabrics (such as Spandex) may find their
foot tends to slide down the leg more easily, so be careful.
-
It is
helpful to find a focal point at about eye level. Focus on one
particular spot or area (remember to blink), and you might find it easier
to hold your balance. If you have a full-length mirror, even better;
you can calmly focus on your mirror image.
-
Be
patient; no one masters balancing poses easily. Just try your best
and be consistent in practicing this position; improvements will come.
Return to top of page.
|
