TREE POSE (Vrkshasana)

   

In the Tree Pose (Vrkshasana), the roots, or the standing foot, press down and connect to the earth for support while the branches, or arms, extend towards the sun. This graceful posture teaches us to feel grounded while lifting and reaching upwards. Combining these two opposite forces allows a practitioner to find inner balance and peace. Learn to perform the tree pose correctly and give reverence to your body as the tree of life.

Contra-indications and cautions: Headache, insomnia, low blood pressure, knee or hip injuries. High blood pressure - don't raise arms overhead

How to perform: From a standing position, shift the weight to the right leg and place the sole of left foot anywhere along the inner side of the right leg with toes pointing downwards. The heel can be on the inner shin or further up on the inner thigh, but not pressing against the knee, as this will move it out of its proper alignment. In the full variation pose, the heel is positioned at the perineum. Bring the palms together in front of the heart and steady yourself for balance. When you are ready, on an inhalation, raise the arms overhead, straightening the elbows and lifting your chest fully. The hands can be in prayer position or shoulder width apart. Hold the pose for up to 12 deep breaths. With each inhalation, draw earth energy up the standing leg and allow the entire body to lengthen. With each exhalation, feel your self grounding and relaxing without losing stability or length. To release the pose, exhale and place the foot on the ground and arms down by your sides. Repeat for the same length of time with the legs reversed.

Do not jam the lower back - tuck in the tailbone towards the pubic bone, keep the sitting bones stretching downward, and the abdomen drawing back towards the spine. Do not bend the elbows or tighten the shoulders towards the ears - stretch out through the fingertips pressing the elbows towards each other, and, at the same time, draw the arms back into the shoulder joints, while relaxing the shoulders and firming the shoulder blades against the back.

Do make sure the pelvis is facing straight ahead, with the top rim parallel to the floor, and the hips are aligned as you continue pressing the bent knee downwards and outwards to open the hips more. Keep your chest wide and stretch the entire body upwards using the upper back muscles. Lift the kneecap of the standing leg and press the foot into the earth keeping the toes spread and the weight distributed evenly on the forefoot and heel.

What if… I can’t find my balance? Instability comes from weakness in the foot arch, inner thigh, buttock muscles, or loss of concentration. Focus your eyes on a point in the distance, and press both the thigh of the standing leg and the foot equally against each other. For the easiest variation, keep the toes of the bent leg on the ground with the heel pressed against the straight leg.


Benefits: Strengthens the nervous system. Tones the lower back, hip, leg, ankle and foot muscles. Stretches shoulders and chest. Helps correct flat feet. Develops physical and mental balance, builds concentration and focus.

 

Comments
Search
Only registered users can write comments!

Basic Knowledge

  • Chanting Om Mantras originated in the Vedic tradition of India and can be defined as sounds, syllables, words, or group of words that are capable of creating transformation. The most widely known and universal mantra...
  • Yoga Nidra I was very lucky to learn yoga nidra (yogic sleep), a powerful raja (royal) yoga technique of conscious relaxation, during my first stay in India in 2004. I spent a month in a Bihar School of Yoga ashram in Bangalore where...
  • Hasta Mudras   yo   The Sanskrit word mudra can be translated as “to seal, close, or lock up” or “gesture, symbol, expression of”. Mudras in yoga are the combination of subtle physical movements which...
  • Yoga and Hatha Yoga People have different ways of understanding and describing yoga but not many see yoga as a systematic complete discipline that includes practices for the physical part as well as the subtler layers of...
  • Yoga Nidra's 6 NOs NO expectations First of all, while practicing yoga nidra, don't aim at going deep. That is the greatest mistake. Try to be spontaneous, relaxed, and very much at peace with yourself. Even if the brain...
  • 1
  • 2

Pranayama

  • Cooling Breath (Sheetali Pranayama )       Contraindications: Low blood pressure, chronic constipation, respiratory disorders. How to perform: Sit comfortably, keep the eyes gently closed and relax the whole body. Stick your...
  • Alternate nostril breathing (Nadi Shodhana) The practice of nadi shodhana (alternate nostril breath) restores, equalizes and balances the flow of prana in the body. The word shodhana means to cleanse or purify, the word nadi refers to the network...
  • Victorious breath (Ujjayi breath) Ujjayi in Sanskrit means "victorious”,  and it comes from two words: ud  that meaning "bondage" and ji which is translated as "conquering", therefore ujjayi is the breath which gives freedom from...
  • About Pranayama We can live without eating for some weeks, without drinking for some days, but without breathing only for a few minutes. Breath is life, however most people rarely or never pay any attention...

Site Search

Google Translate

English Chinese (Simplified) Chinese (Traditional) French German Hindi Italian Norwegian Polish Russian Spanish Swedish Maltese

Asanas Sequence

  • 1
  • 2

FAQ

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8

ZoyaYoga Twitter

zoyayoga's avatar
Zoya Lu zoyayoga

Students Feedback

  • Private Lessons More than a teacher, Zoya is a healer of mind, body and spirit. She brings awareness of, and opens the pathways between them. Zoya taught me how to discover...
  • Vinyasa Yoga Dearest Zoya,   Thanks to YOU for sharing your teaching with an open heart - for your dedication sending regular emails and updates online to keep. I...
  • De-stress Yoga Thanks alot for the yoga classes, Zoya. It has opened another world for me. It was my doctor who recommended yoga for me to relax and bring down my blood...
  • Hatha Yoga Intermediate Course (HYIC) Zoya brings yoga to her students in a very holistic way. Her website and the work that she is doing are amazing and her sharing is so generous. Besides...
  • Hatha Yoga Foundation Course (HYFC) Since I started Yoga I have learned how to relax and be more peaceful with myself. I am always looking forward to my next class as there is always new...
  • 1
  • 2