On the Mat
The Flamingo Pose (Marulasana)

Imagine yourself dressed in pink, standing motionless on one leg at the edge of the marsh, waiting for lunch to arrive.

Standing balancing postures may be the most direct route to experiencing the power of your yoga practice. One of the significant benefits of these postures is the immediate feedback they provide, to both teacher and student, about the degree to which the student's mind is present during the posture. In order to stay balanced, your attention must be fully focused on the present moment, and that in itself is the essence of the practice of yoga. Balancing postures develop and greatly improve concentration (dharana), the ability to be present in the moment—one of the most vital skills to take off the mat and into your life.

I've noticed that beginner students often feel frustrated when they can't balance for even a few seconds in Vrksasana, the Tree, which is traditionally taught as a beginner balancing posture. So I was very excited a year or so ago when I discovered Marulasana, the Flamingo Posture. (I want to credit Kripalu Yoga teacher Tom Gillette for introducing this posture to America following a training in Kayavarohan, India, home of the temple built under the direction of Swami Shri Kripalvanandji, who gave Kripalu its name.) The Flamingo is easier to hold than the Tree and thus a better choice for beginners. Its variation, the Sleeping Flamingo, is also accessible to beginners but offers a challenge for more advanced students as well. Let's take a moment to compare the Flamingo with the Tree. In both postures one leg is standing and one is bent and lifted. The difference lies in the direction of the bent leg. In the Tree the bent leg is moved out to the side (a lateral rotation of the femur bone). In the Flamingo it comes forward (a flexion of the femur bone). Drawing the bent leg forward makes the Flamingo easier for students who have tight adductors and medial rotators (the muscles on the inside of the legs). But a more important point is that in the Tree, as the bent leg is rotated out to the side, the balance is thrown sideways, while the standing foot (the one providing balance) points forward. In the Flamingo, the bent knee points forward over the standing foot. This simple difference makes balancing much easier and allows for a longer holding. Once students can hold the posture for a few moments, they feel more successful and are able to receive more of the benefits of the balancing posture.

Some tips for leading successful balancing postures:

• Think about which muscles will be used in holding the posture. In your warm-ups, include stretches of those muscle groups that will need to be flexible and contractions of the muscle groups that will need to be strong. Make sure to rotate the ankles slowly and consciously in both directions. Do the fire-hydrant warm-up to strengthen the medial gluteus muscles, which play a large role in maintaining balance, and do some leg lifts to strengthen the upper leg muscles.
• Precede balancing postures with asanas that develop strong, solid legs, such as Warrior I & II, the Goddess, Standing Squats, and the Triangle. Never try to balance immediately after an inversion posture like the Downward Facing Dog, Wide Leg Forward Bend, Standing Yoga Mudra, or Straight Leg Runners Stretch.

The Flamingo Pose (Marulasana)

1. Create your flamingo tail by bringing the arms around behind your body, gently clasping the right wrist with your left hand. The right palm will face away from the body. Allow your arms to be relaxed. Wave your flamingo tail back and forth a few times to remind yourself not to take this practice of yoga asanas too seriously
2. Begin shifting your weight to the left foot. As with all standing balancing postures, it is helpful to spread the toes wide apart, creating a larger surface area on which to balance. Choose a drishti, or eye focal point, about eight feet away from you on the floor. Connect with your breath. Follow a few breaths in and out of the body, finding your center before even lifting your right foot off the floor.
3. When you feel strong and balanced on your left leg, lift the right foot up and place the sole of the foot on top of the left knee with the toes pointing down over the shin. Both knees point forward. Press up through the crown of the head, extending the spine, and lift up through the press points of the chest. Smile.
4. If you feel balanced, try the Sleeping Flamingo variation. Allow your gaze to move along the floor toward your standing foot. This action will tuck your chin toward your chest. Continue to curl forward, drawing your forehead toward your knee. Hold at your place of balance. (Every flamingo needs its afternoon siesta.) If your forehead is close but hasn't quite touched your knee, go for it! The moment of contact feels wonderful. Remember, all flamingos-in-training fall out of the posture as part of the learning process.

Sudhakar Ken McRae and Kathleen Knipp own Peace Of Mind Center for Yoga & Meditation in Charlottesville, VA. The Flamingo pose is featured on their recently released CD, Sadhana: The Daily Practice of Yoga, Volume 2, available at the Kripalu Shop or by calling 888-242-YOGA (9642) or e-mailing pom@cstone.net.