Though it is one of many, Zen Buddhism is likely the best known branch of Buddhism, at least in the West. It is a simple practice which focuses on meditation techniques as the way to reach enlightenment. Other Zen Buddhism practices do exist, however.

Rinzai and Soto are the two largest sects of Zen Buddhism in Japan, and Soto is the most common one outside the country. Their focus is, needless to say, on the practice of meditation. In fact, the word itself, Zen, originates from the word in Sanskrit for meditation. Zen Buddhists think that enlightenment is only reached by focusing your mind internally and that meditation is the most effective device for doing this.

To meditate in the Soto style, you would face the wall and sit quietly. You need to be aware of thoughts as they come, but just as effortlessly release them. With the Rinzai style, you would look toward the center of the room and focus on your breathing, permitting it to calm your mind and body.

Everything you do throughout the day can be turned into zazen, the name for Zen Buddhist meditation techniques. By focusing your entire attention on each activity at a time, and only that activity, it becomes zazen. However, one should still meditate on a daily basis, for a minimum of 5 minutes. Regular, daily practice is of the highest importance.

For a practicing monk, significantly more time will be spent in meditation. Many minutes of meditating, maybe 40 or 50, will be relieved by walking meditation. This gives the legs an opportunity to get relief. Sesshins are typically offered for lay students which may be from one to seven days in length, sometimes more. The students will meditate for hours on a daily basis, as well as attending talks and doing some silent work to help out.

Although Zen isn’t as well recognized for chanting as some other sects, it is part of the practice at many temples. Sutras which are often included in this practice are the Heart Sutra and the Lotus Sutra, among other sutras and mantras. There are also altars with figures of Buddhas. House altars are often utilized to honor ancestors.

Meditating on Koans is a well known practice of Zen, and mostly practiced by the Rinzai sect. These stories or phrases do not make much sense at first glance. They’re meant to drive the meditator into a deeper level of consciousness. Without this, the Koan won’t be understood.

All Zen Buddhism practices have as their purpose Satori, or enlightenment. When you reach Satori, you’ll no longer have to be reincarnated into this earth, which is viewed as a place of suffering. While meditation is the key aspect of the practice, including other methods can assist you to reach that goal.

Easy Yoga Posture

Simple Yoga for Stretching

During my Kundalini Yoga teacher’s training course, we were required to take yoga classes from different types of yoga, as well as yoga classes taught by other teachers.  One such class was a Hatha Yoga Class, with an excellent teacher.  During this class, one of the poses we practiced was a very simple and easy looking pose, designed to stretch the entire body.  Sure it was an easy yoga pose, but boy did this simple posture end up giving us a great sweat and workout.  Today’s yoga pose is a variation of this very pose and I am sure you too will learn how to use this simple exercise as a great full body stretch.  The pose is called the Palm Tree Pose in Hatha Yoga and the variation we practiced was called Mountain Pose.

One of the first rules of of doing yoga is to make sure you do easy poses first and then after you are nicely warmed up move onto more difficult poses and sets.  Palm Tree Pose is perfect for the warm-up section of your practice.  Since it is a very simple exercise, it is also very safe to do, and in addition, it helps to stretch the entire body nicely, thus preparing it for the tougher yoga that is to come.  For more guidelines on doing yoga properly please refer to the following to articles:

Beginner’s Guide to Yoga Practice

Guidelines for Kundalini Yoga Practice

I noticed recently that although we have many yoga poses in our Free Online Hatha Yoga Book, our Standing Poses Section needs to be beefed up a little.  Palm Tree pose will contribute nicely towards this section and I will be adding some more standing poses in the near future as well.  In general, the standing yoga postures tend to be easier and simpler than poses from the other categories.  Palm Tree pose will also be added to our Online Kundalini Yoga Exercises e-book.

Below you will find an illustration of this posture, along with practice details, benefits and other related information.

Easy Yoga Pose – Palm Tree Pose

Illustration of Palm Tree Pose

Palm Tree Pose – Easy Yoga Pose:

A. How to Do Palm Tree Pose:

• Stand straight up with feet about shoulder width apart.

• Keep your eyes open and focus on a point in front of you to help you keep your balance. Advanced practitioners can also look upwards.
  
• Interlace your finger, stretch your arms up and have your palms facing UP.

• Now slowly slowly rise up onto your toes and STRETCH UPWARDS.

• Breathe normally and hold this pose for the duration of the exercise.  Keep STRETCHING.  The key to getting the most out of this pose, is to keep stretching upwards.  This aspect makes the pose very effective.

• This pose has a few variations to this exercise and below I give 2 good ones.

• Variation 1: After you reach up, bend to the left and hold, then come back to center.  Then bend to the right and hold.  Repeat stretching gently from side to side for the remainder of the exercise. This is called Swaying Palm Tree, and is also a nice easy way to stretch and warm-up.

• Variation 2: In the version I referred to above, called Mountain Pose, you don’t interlace your fingers.  Instead keep the palm wide open, facing forward with the fingers all stretched and pointing upwards.  Then STRETCH upwards, consciously stretching every joint and reaching towards the sky.  In this pose, you can also stretch left and right if you like.
  

B. Duration for Palm Tree Pose: 15 seconds – 3 minutes.

C. Benefits of Palm Tree Pose:

• Great easy stretch for the entire body.
  
• Helps stretch and strengthen up the joints.
• Helps stretch the ligaments as well.
  
• Stretches the side abdominal muscles and back as well.
• Good for your back and spine.
  
• Good way to feel refreshed and rejuvenated.
• Helps build balance and mental focus.
  

D. Practice Tips and Cautions for Palm Tree Pose:

• This is a nice easy pose which almost everyone can practice without any problems.
• If you really stretch well, you will be able to break a sweat even while doing such a simple pose.
  

Here are some more simple and easy yoga poses to help you develop your practice.

Basic Yoga Poses | Beginner’s Yoga Poses

Basic Yoga Poses for Balance

Basic Yoga Poses for Balance – Tree Pose – Part 2

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Related Articles at Mastery of Meditation, Kundalini Yoga and Zen:

• Free Online Hatha Yoga Poses Galleries
• Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book
• Best Hatha Yoga Pose for Spontaneous Healing
• Important Hatha Yoga Posture for October Practice
• Lower Back Exercise – Yoga Spinal Twists

Cut the love of self, like an autumn lotus, with thy hand! Cherish the road of peace. Nirvana has been shown by Sugata (Buddha).

- Buddha

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• Right Speech, or Lack Thereof (anthromama.wordpress.com)
• Symbolism of the Lotus Buddha Statue (Article)