Tree Pose (Sanskrit: Vṛkṣāsana / वृक्षासन)
Tree Pose or Vrikshasana (Vṛkṣāsana) is an asana that replicates the poised and steady posture of a tree. This pose is primarily a balancing pose that helps us enhance our sense of balance physically as well as mentally.
Instructions for Doing the Tree Pose
- Start by standing in Mountain Pose or Tadasana (Tāḍāsana), which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- Make sure your body weight is evenly distributed on both your legs. Keep your arms by the side of your body.
- Now, bend your right leg at the knee by placing the right heel on your left thigh with toes pointing towards the floor. Place the heel as high as you can. Ideally, it should be placed near the root of the left thigh.
- Once you are able to balance your body weight comfortably on your left leg, join your palms in Anjali mudra or Namaste and raise them over your head. Stay in this position for about 30 to 60 seconds, all the while focusing on a point in front of you with your eyes open.
- Then start lowering your arms, separate your palms, and bring the right leg back to the Tadasana position.
- Now, repeat the pose with your left leg. This time place the left heel on your right thigh and again, join your hands in Anjali mudra. Raise your arms, stay there for 30 to 60 seconds and then come back to the starting position and relax.
Benefits of Vrikshasana
- Tree pose brings balance and coordination into your system.
- It helps you find your center which makes you steadier and more grounded.
- Mastering this pose helps you improve your body language.
- It tones your leg muscles and opens your hip joints.
- It is recommended to people with flat feet and is considered beneficial for sciatica.
- Tree pose also helps you calm your mind and it increases your concentration power.
- Consistent practice of tree pose helps you strengthen your ankles and calves.
Precautions
- Do not practice tree pose if you have a headache or in case you are feeling lightheaded or dizzy.
- If you are experiencing insomnia, migraine, or low blood pressure, then also, you should skip this pose.
- If you have high blood pressure, do not raise your arms over your head. Keep your hands joined in Anjali mudra, placed against your chest.