We asked Mark Chaves, Yoga expert at COMO Shambhala Estate in Bali to talk us through two simple to practice postures that promote energy flow and strengthen the body.
Tree Pose (Vriksasana)
The Balinese have a name for the tall tree that line the Kintamani mountain range, which translates in English as ‘sky holders.’ The tree pose symbolises grounding yet growing into limitless possibilities. Just like the trees around us, we are rooted into the earth as we experience our ever growing potential. We are also flexible enough to sway in the wind as our environment changes. Tree pose is great for opening the hips and lengthening the spine. It strengthens your balance, core, feet, ankles and concentration.
How to do a tree pose
- Start in equal standing pose (Samasthiti)
- Spread the toes then lift the heels of the feet; allow the feet to connect fully and ground into the earth naturally
- Shift your weight to the right leg
- On an inhale float the left knee up in front to waist level
- On an exhale open the left hip and knee to the left side and connect the left foot onto the right inner calf muscle or the right inner thigh, where the heel points upwards and the toes point downward
- Come back to the breath
- On an inhale extend the hands and arms from the heart centre upwards and over the head. The hands and arms can be spread apart like extending branches on a tree or the hands can be bound in prayer mudra above. Keep the arms apart if the shoulders are tight and only bind the hands together if the arms remain straight while keeping the shoulders down well below the ears
- Tuck the tail bone under to avoid flaring the hips outwards behind you
- The gaze (drishi) can be on the floor about a meter in front at the start of the pose and can move directly ahead at something solid or move to past the right shoulder for a counter pose
- Hold the pose for as long as comfortable
- Repeat on the other side
Half lord of the fishes pose (Ardha Matsyendrasana)
Half lord of the fishes pose symbolises a fish (a fin and tail are the crossed legs) rising from the waters of the subconscious towards the universal awakening. The pose aids in the detoxification of the internal organs, and supports digestion. It works brilliantly for opening the lower back, enhancing flexibility in the spine, and creating space in the shoulders and neck.
How to do half lord of the fishes pose
- Sit cross-legged with the left leg over the right leg, knees are bent with the left knee pointed up, right knee grounding down and aligned with right hip, left foot fully grounded on the floor near the right hip, and right sole of the foot hugging the right hip
- On an inhale lengthen the spine from the tailbone to the crown of the head
- On an exhale sweep the left hand behind to line up with left hip, fingers spread and pointing backward
- On an inhale extend the right hand and arm upward
- On an exhale twist from the abdomen to the left, connect the right elbow to the outside of the left thigh, slowly move the drishti past the left shoulder (can gaze past the left shoulder or to the tip of the nose)
- Hold the pose for as long as comfortable but maintain a full breath cycle and avoid collapsing the belly and shoulders
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