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Child Pose (B alasana)
From Table pose, exhale and lower the hips to the
heels and forehead to the floor. Have the knees
together or if more comfortable, spread the knees
slightly apart..The arms can be overhead with the
palms on the floor, the palms or fists can be stacked
under the forehead, or the arms can be along side
the body with the palms up.. Breathe slowly and
deeply, actively pressing the belly against the thighs
on the inhale. Breathe and hold for 4-12 breaths. To
release: place the palms under the shoulders and
slowly inhale up to a seated position.
Tree Pose (vrikshasana)
From Mountain pose, bend the right knee shifting
all the weight into the left leg. Turn the right knee to
the right wall resting the heel against the left leg.
Look down at the floor and stare at one point.
Slowly slide the right foot up the left leg, only as
high up as you can maintain your balance. When
you are balanced here, slowly bring the palms
together, prayer position in front of the heart. Keep
staring at your focal point on the floor. Keep the left
leg strong pressing the foot into the floor. Keep the
right knee bent 90 degrees towards the side wall.
The shoulders are down and back and the chest is
pressing forward. If you are very balanced here, try
the next stage by inhaling the arms over the head.
The arms are in an H position, or the palms are
together with the thumbs crossed, or the fingers are
interlaced with the index finger pointed up. The
fingers are reaching up and the shoulders are down
and back. Breathe and hold for 4-8 breaths. To
release: slowly exhale the arms down and then
release the legs back into mountain. Repeat on the
other side.