Reach & Anchor: Opposition on the Yoga Mat

Author, Joyce Fernandes in Dancing Shiva pose

Practicing yoga is about self-discovery, not so much about flexibility. It is about the intentional and mindful conduct of actions that pave a path to self-realization. As a yoga instructor, I am always intrigued by how the specificity of cuing can lead to my own moments of meditation and discovery.

Let me elaborate. I absolutely delight in lingering during a stretch, which is a component of so many yoga postures. Take, for example, child’s pose—balasana. It’s not just about taking a break, but about letting your body relax while stretching. The active child’s pose is about reaching as far forward as possible with your fingertips, pushing back through the sitz bones and staying grounded through your feet, all while attending to rhythmic breathing. And where might those two opposing actions meet? Always at your core—which is a reminder to engage the abdominal muscles and to use the posture to settle into a deeper relaxation, even as you reach and anchor.

Joyce in Tree Pose

Let us examine another posture: gate pose, or parighasana, a kneeling stretch. In this posture, one knee is in a kneeling position while the other leg is extended to the side. Engage in a side bend toward the extended leg, raising the opposite arm overhead. The stretch is maximized by reaching through the fingertips and anchoring through the knee and foot on that side. And where do these actions meet? You got it… at the core.

Let us look at a standing posture—the side bend with arms overhead. Ground down firmly through both feet, raise your arms overhead, and, gathering your core, take a side bend. The stretch is best when you anchor “just a little bit more” through the foot on the opposite side of the side bend. Reach, stay anchored, check in with the core, breathe, and delight as you linger.

And when you get off your mat and back into the busy world, take that string of intentional action with you.

Namaste!