If you are unstable when you tremble, it is better to experience the "roots in your feet" in Zen yoga with your heart.

In the Japanese worship of Zen yoga, Teacher Mu often said: Roots are in the feet, walking in the legs, the main body is in the waist, and the shape is in the fingers. It can be seen that foundation is the foundation of asana and the key to stability and balance.

In daily life, our feet are often bound and wrapped by various shoes and socks. Coupled with the attraction of fashionable high-heeled shoes, crystal shoes, pointed shoes, platform shoes and other appearances, our feet are also small and exquisite, or unrestrained, and there are few opportunities to step barefoot on the beach in the sun.

So I often have the freedom to take off my shoes and step on the yoga mat barefoot at that moment. If I practice at home, I can't help walking back and forth along the mat and jumping a few times. That subtle sense of relaxation and satisfaction will continue in the next exercise.

In Iyengar yoga practice, as long as it is not very cold in winter, the teacher will ask everyone to walk barefoot. I think this is also to establish the foundation of the feet, so that every inch of skin and bones on the feet can touch the floor, thus arousing its consciousness and sensitivity.

Our feet have 26 bones, accounting for almost a quarter of the total number of human bones. So many bones are to support our feet to become strong on complex surfaces. For yoga practitioners, the stable balance of asana is closely related to the feet.

1、

Foot exercises can start with turning your ankles. Your feet are about one shoulder wide apart, put a blanket under your feet, and grasp them with ten toes, one by one in the direction of the center of your feet. When you let them go, stretch them one by one. In this way, the phalanges, especially the big toes, can be flexible. After doing this, stretch your feet very far when exhaling, and hook your feet when inhaling, so that the metatarsals, tarsals and wrist joints on the instep can flex. Finally, rotate the ankle from the inside out and from the outside in. In the process of rotation, slow down and realize the difference of ankles in each direction.

Grasping toes and turning ankles can not only gradually build up the awareness of feet, but also from the perspective of Ayurveda, feet are related to the fire elements in the five elements, and often turning feet can also adjust the unbalanced fire energy in the body, so that the three qi tend to be balanced and get physical and mental health.

2、

"A journey of a thousand miles begins with a single step", and the yoga pose also begins with the foundation and originates from the foot. Feet are often compared to the roots of big trees. When they take root downward, the branches and leaves above can flourish and have vitality. If the foundation is unstable, the branches and leaves will sway and flutter in the wind. It is often seen that in class, new members worship Japanese in Zen yoga, from the starting style to the warrior I style, because the foundation is not stable enough, it is easy to shake. Of course, when we are beginners, we all come from stumbling. As long as you master the necessary points, you will make progress over time.

Standing on the mountain is the best foundation for practicing feet. Because we are mostly sitting in our daily life and work, it is almost difficult to start with our feet. In yoga practice, we can consciously lift our big toe and keep the rest of our toes still. Then, our big toe stays still and the rest of our toes are raised. Finally, we can lift our toes off the ground. Standing back on the mountain, I realized that my feet were rooted down, the upper part was empty and the lower part was solid. When I exhale, I will relax my mind and consciously direct my breath towards my feet.

Physical stability can bring peace of mind and mind.

3、

There are 24 solar terms in China, which are all at the vernal equinox, so there are: vernal equinox, yin and yang, average day and night, and the balance between heaven and earth is just right. Through traditional solar terms, we can understand the laws of nature and use them to guide our daily life and yoga practice, which will get twice the result with half the effort.

During this time, I will pay more attention to balance practice, whether in class or in self-practice. The balance pose must start with both feet, so it is more important to practice the foundation of both feet and legs.

The weather is getting warmer and warmer. It is more rewarding and meaningful to practice the balanced pose in the morning. One-legged lock, tree and king dance are all good ways to practice balance. These poses can give us a good understanding of the meaning of "roots under our feet".

If you want to go up and down, your feet will take root down, your hands will go up forcefully, and your waists on both sides will reach the sky equally.

Balance is to be evenly matched and contain each other.

In Zen yoga, many poses have profound meanings, which is why we always have new insights through constant practice and in-depth experience. In this way, pose will not appear thin and rootless. When it is integrated into our own understanding and sentiment, our pose will be richer and more meaningful.

Wen/Hua Tuan