vrik-SHAH-sah-nah
A foundational standing balance that cultivates mental focus and physical poise while rooting the body to the earth. It mimics the steady growth of a tree, requiring a quiet mind to maintain a stable, vertical axis.
Root your standing foot and place the opposite foot on your inner thigh or calf.
Bring your hands to your heart or reach them toward the sky.
Find a fixed point to gaze at to stabilize your balance.
Spread your toes wide on the standing foot; press down through the heel and big toe mound.
Avoid placing the foot directly on the knee joint to protect the lateral ligaments.
Lengthen the tailbone toward the earth to engage the lower core.
Press the foot into the leg and the leg back into the foot with equal pressure.
Strengthens the ankles, calves, and stabilizing muscles of the standing leg.
Opens the hips through external rotation while lengthening the spine.
Enhances concentration and patience; calms the fluctuating mind.
Stand with your back or one hand lightly touching a wall to provide security while finding your center.
Place a block next to the standing foot to rest the ball of the lifted foot, allowing the hip to open without total weight transfer.
Standing behind the student, place hands on the hips and gently guide the lifted-leg hip down if it is hiking upward.
Ensure the student doesn't lock the standing knee in response to the adjustment.
Gently grasp the student's wrists when arms are raised and provide a light upward lift to encourage spinal decompression.
Monitor the student's balance closely; be ready to release immediately if they sway.
Put your foot on your leg.
Place the sole of your lifted foot onto your inner thigh or calf, avoiding the knee.
Stand up straight.
Lengthen your body upwards, feeling a continuous line of energy from your feet to the top of your head.