April is here, the first full month of spring where mother nature starts her slow and steady growth. The name April is derived from the Latin verb aperire, meaning "to open", "uncover", or "reveal" symbolizing the opening of the buds on flowers and trees. The Pink Full Moon marks the start of this blossoming month, named by Native Americans that observed the changes occurring during different times of the year. The delicate, pink flowers of the early blooming creeping phlox is the visual start of spring. Other Native American names for this full moon cycle are Budding Moon, Breaking Ice Moon, and Awakening Moon. April is also Earth month, a global month-long celebration dedicated to climate action, environmental protection, and sustainability protection. Since 1970, April 22 has been known as Earth Day, a day that focuses on climate action/awareness, reducing waste and energy usage by creating educational events and community led programs to protect the planet for future generations. Earth month wraps up with Arbor Day (the last Friday in April) which is dedicated to the care and planting of trees.
That's a lot of energy for April!
As the weather warms, getting outside and into nature is a healing balm for the mind, body, heart, and spirit. Science has shown that nature has the power to reduce stress, boost immunity, lower heart rate/blood pressure, and reduce the sensations of pain, depression, and anxiety. Nature practices such as Shinrin Yoku also known as forest bathing, a Japanese practice of mindful, nature connection within a forest atmosphere and earthing/grounding (placing the body in direct contact with the Earth) may reduce inflammation and improve mental health/mood. The simple practice of going outside for a walk, a run, or a hike can greatly improve mental, physical, and social-emotional wellbeing.
For those who are looking to stay active and find new challenges in movement patterns, I've been highlighting a monthly yoga pose combined with a functional movement exercise. This month, I'm sharing the Single Leg Balance exercise combined with Tree pose 'Vrksasana', in honor of spring. The beauty of Tree pose represents grounding and growth, both of which can be felt while practicing the single leg balance and progressing into Tree pose. Balance exercise requires focus and concentration, making it a challenge for the mind as well as the body. Tree pose is a classic yoga posture symbolizing grace, stability, and the rooted connection of a tree trunk. While standing on one leg, the opposite leg opens to the side with a bent knee and turned out foot pressing against the lower leg or thigh of the standing leg. Once balance is achieved, the arms extend outward, reaching up overhead or placing palms together in prayerful mudra. Press your standing foot in the floor and connect with your breath for 3-5 cycles of inhale and exhale, then switch sides. Tree pose improves balance, stability, flexibility, and mental focus while strengthening the lower leg muscles and joints. If you are working with balance, stay close to a chair, wall, or other sturdy support to help you while you practice. Avoid gripping or clenching the toes of the standing foot, try to apply even pressure on all aspects of the foot.
The Single Leg Balance Test is the fourth stage of the CDC's STEADi balance assessment that evaluates static balance, postural control, and fall risk. According to the CDC, the test follows a progressive sequence shown here. In general, single leg balance exercises improve posture, enhance stability of the hip, knee, and ankle joints, strengthen core and lower body muscles, and reduce the risk of falls by improving proprioception (spatial body awareness) and coordination. In addition, the brain is challenged with focus and concentration, improving cognitive functions of memory and neuromuscular control. Balance practice strengthens neural connections between the vestibular system (inner ear) and the brain, creating neural pathways that sharpen the brain's ability to coordinate multiple body parts simultaneously. Stand on one leg with a chair, wall, or support as needed. In yoga, a Drishti (Sanskrit for "gaze" or "vision") is a specific point where you rest your eyes while practicing a pose or during meditation. Some common Drishti points include the tip of the nose, the center of the forehead, the navel area, a hand or fingertip/thumbs, or the feet or toes. While practicing any standing balance, focusing your gaze down towards the ground on something that doesn't move can be helpful in the beginning stages of practice. Set a timer to see how long you can steadily stand on one leg, hands on hips or hands hovering away from a chair/wall without losing your balance. Aim for 10-30 seconds on each side. A regular, consistent practice will show signs of improvement.
Single Leg Balance
Vrksasana Tree Pose
'vrka' translates as tree and 'asana' as pose or posture.
My previous 'Movement Challenges' start here. As each month passes, this collection of yoga poses and functional movements are slowly growing, allowing creative opportunity to tie them together for a short, daily, mobility routine.
Wednesday Chair Yoga (10a-10:45a) at the Melrose YMCA.
Thursday Mat Yoga (8:45a-9:45a) + Chair Yoga (10:15a-11a) at the Milano Senior Center.
FREE yoga videos on YouTube
FREE guided meditations on Insight Timer
As if April isn't already full, the Jane Goodall Institute has established April 3 as Jane Goodall Day. Her birthday memorializes the legacy of her life's work and the hope that people will not only remember her, but continue her purpose through climate and local action.
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