Tree Pose

 

Sanskrit Name: Vrksasana (pronounced vrik-SHAHS-anna)

Practicing balancing poses in yoga, such as Tree Pose, will help you gain both physical and mental steadiness and poise.

Tree Pose improves focus and concentration while calming your mind.

Tree pose clarifies just how challenging it can be to stand on one leg. Enjoy!

Level: Intermediate

Category: Standing

Breath: Deep Abdominal Breathing.

Keep the mouth closed with tongue resting on the roof of the mouth. Simply allow the breath to enter & release through the nostrils. Keep your awareness on the abdomen & notice how it starts to balloon & expand on the inhale. The exhale, the abdomen relaxes. Do not try & control the breath in anyway. Allow yourself to follow the journey of the breath so we connect the mind & body together into the present moment. Breath in to a count of 1-2-3 & breathe out to a count of 1-2-3.

Results: When you are fully in the present moment the mind no longer has power over you. This allows you to create a new reality for yourself rather than being conditioned by the old mind. Use your affirmation whilst holding the position.

The focus on the breath allows you to enter into the Alpha state which is a state where the brain waves are much slower than the usual waking state of Beta. Doing this consciously allows you to interrupt the neurological pathways within the brain that are causing negative blocks, emotions & behaviours.

Instructions:

  • Step 1: Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
  • Step 2: Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.
  • Step 3: Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
  • Step 4: Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
  • Step 5: Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.

Benefits

  • Strengthens thighs, calves, ankles, and spine
  • Stretches the groins and inner thighs, chest and shoulders
  • Improves sense of balance
  • Relieves sciatica and reduces flat feet

Beginner's Tip: If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh.

To Deepen The Pose: As with Tadasana , you can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.

Avoid This Pose If:-

  • Headache
  • Insomnia
  • Low blood pressure
  • High blood pressure: Don't raise arms overhead

Tweet This: MedYoga Tree Pose Affirmation: I am aware of my breathing; I am centered.”

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