Balance is an active verb. It is not a goal that, once reached, can be maintained statically, but requires continual adjustments. For example, when I celebrate a special occasion with friends by over-indulging in food, drink, and general partying, the following day I try to back off my intake of rich foods and I drink plenty of water to flush the toxins. Neither extreme can be considered balanced---the over-indulgence nor the abstinence---yet with minor adjustments in my daily lifestyle I do find moments of that elusive sensation called balance. There must be a standard or center from which to vary and realign. The key is not to over compensate in either direction.
The necessity to continually seek adjustments in order to find balance applies to standing in any position. Have you ever tried to stand perfectly still without moving one single muscle to adjust your alignment? Over adjusting in any direction results in the loss of that position. The same is true when seeking to balance on one foot, for example in the yoga position known as "Tree Pose," or vrksasana in Sanskrit. There's no magic involved, just awareness of where your body parts are in space and then making minor adjustments to maintain that position. The more often that these adjustments are practiced the more aware and adept you become at the art of regulating minor shifts in position to find balance. The connections between muscle and nerve can atrophy when they are not used, so it's time to start practicing your balance now. Any one of any age can practice balancing on one foot, but if you're concerned about falling be sure to practice this position near a wall, counter top, stable chair or any prop that will prevent a fall if you lose your balance.
The necessity to continually seek adjustments in order to find balance applies to standing in any position. Have you ever tried to stand perfectly still without moving one single muscle to adjust your alignment? Over adjusting in any direction results in the loss of that position. The same is true when seeking to balance on one foot, for example in the yoga position known as "Tree Pose," or vrksasana in Sanskrit. There's no magic involved, just awareness of where your body parts are in space and then making minor adjustments to maintain that position. The more often that these adjustments are practiced the more aware and adept you become at the art of regulating minor shifts in position to find balance. The connections between muscle and nerve can atrophy when they are not used, so it's time to start practicing your balance now. Any one of any age can practice balancing on one foot, but if you're concerned about falling be sure to practice this position near a wall, counter top, stable chair or any prop that will prevent a fall if you lose your balance.
- Physically---Begin "Tree Pose" (vrksasana) by standing firmly on both feet with the toes pointing straight ahead (second toe aligned with the shin bone) and the weight evenly distributed over all four corners of each foot. Check to make sure that the ribs are floating directly over the hips and the head is aligned between the shoulders, not leaning forward or backward. To relax the shoulders, inhale while lifting them up toward the ears, palms of the hands facing forward, and then with the exhalation relax and roll them down the back, tucking the bottom of the shoulder blades inward. On the next inhalation, slowly sweep the arms overhead while bending the right knee and rotating it to the right and away from center (external rotation.) Exhale while placing the hands on the hips and the right foot onto the inside of the left ankle, or the left calf, or upper inner thigh, but not the knee! The toes of the right foot are pointing straight down, and the foot is sealed into place by pressing it gently against the ankle, calf or inner thigh. Then relax the necks of the standing foot as you ground firmly into the floor and lift up through the crown of the head. When this position on one foot feels balanced and somewhat stable---the skeletal structure aligned in a plumb position, bone over bones---on an inhalation begin to slowly bring the hands to the "heart center" in prayer position (called anjali mudra) in preparation to raise the hands above the head like the branches of a tree. With each deep breath it may be necessary to make gentle and minor adjustments in alignment to center the body weight over all four corners of the standing foot. Find your center of gravity called hara.
- With each inhalation, ground the standing foot and lift up through the crown of the head to experience the rib cage lifting and opening, expanding three-dimensionally as you lift the internal pelvic floor and abdominal muscles ("root locks") for core support. During the exhalations press the tail bone down the back of the legs and find a place of ease without struggle as you continue to adjust and re-adjust skeletal alignment. If you sense a leaning to the outside of the foot, press into the big toe of that foot as you lift through the arch and attempt to maintain even grounding action on all four corners of the standing foot.
- Mentally---After 5-10 breaths of experiencing "balance" on the left foot, exhale onto both feet and inhale the left foot off of the floor to practice balance on the reverse side. Remember that each side will feel very different and each time you practice the experience will be different, so try to avoid any emotional responses such as frustration. Keep your mind focused and alert to minor shifts in skeletal alignment and position by being attentive to each deep breath as you ground the standing foot and lift through the crown of the head. Find an eye-level focal point to serve as a stable point of reference before shifting the gaze inward to your body sensations. If the attention wanders to judgmental thoughts of ego involvement, simply return to the breath and an outward focal point, or shift the attention to ground your thoughts in God's Word. Be confidant and willing to make minor adjustments that take you back to your center.
- Spiritually---In order to stand firm and balanced in any position we need a center, a standard, a place from which to begin and to continually return. For me, God's wisdom found in The Holy Bible is my center, my "true north." Each time I return to read from the Scriptures I'm nourished and grounded in Christ's life principles ("the law of the Lord") that keep me stable ("planted") and healthy ("nourished") and balanced. Be "...like a tree planted by the rivers of water" as you practice the ever-changing art of balance by standing firm and centered, remaining focused and nourished by God's unchanging Word:
