Tree Pose (Vrksasana)
Tree Pose (Vrksasana) is a balancing yoga pose that improves stability, focus, and strength. It stretches the legs, hips, and groin while improving posture. This pose mimics the rooted stance of a tree, encouraging mental clarity and calm while developing physical balance and endurance.
Key Points
- Alignment:
- Start by standing tall in Mountain Pose (Tadasana), with your feet hip-width apart and weight evenly distributed.
- Shift your weight onto your left foot, grounding it firmly into the floor.
- Bend your right knee and place the sole of your right foot on your left inner thigh, calf, or ankle (avoid placing it directly on the knee).
- Press the sole of your right foot into your left leg while simultaneously pressing your left leg into your right foot to create stability.
- Bring your palms together in prayer position at your chest or extend your arms overhead, keeping your palms facing each other or open toward the sky.
- Movement:
- As you balance, find a point of focus (a drishti) in front of you or on the floor to help maintain your balance.
- Engage your core and lengthen your spine as you root your standing leg into the floor.
- Draw your shoulders back, and keep your chest open and your ribs engaged. Avoid collapsing in the lower back.
- Engagement:
- Engage your standing leg by pressing the foot firmly into the ground and activating the muscles in the inner thigh and calf.
- Keep your pelvis neutral, avoiding any excessive tilting forward or backward.
- Maintain balance by keeping your gaze steady and your breathing calm.
- Focus:
- Focus on lengthening through the crown of your head while grounding down through your standing leg.
- Try not to over-extend your body. Focus on the stillness in the pose, both physically and mentally.
- Breathe deeply and evenly, allowing your body to remain steady as you hold the pose.
- Breath:
- Inhale as you lengthen your spine and keep your chest open.
- Exhale as you root your foot into the ground and engage your core to maintain balance.
- Continue to breathe deeply and slowly, maintaining calm and focus.