How to practice Vrikshasana - The Tree Pose

For most of the beginners in Yoga,  the balancing poses are extremely challenging.  Some times it is very hard to do an asana with two feet on the ground, let alone to avoid toppling over while standing on one foot.  


If you’ve ever tripped off a curb or slipped on a patch of ice, you probably understand the benefit of having a good sense of balance. Practicing balancing poses in yoga, such as Tree Pose, will help you gain both physical and mental steadiness and poise.

Tree pose or Vrikshasana  is one of the asanas done in standing position and it is considered to be a beginer level posture. When practiced regularly it increases the body balance as well as increase in concentration. This is one of the initial poses when one starts of on yoga. Once you are adept with this pose then include once or twice in your asana schedule.

The Tree pose improves focus and concentration while calming your mind.   Tree Pose improves focus and concentration while calming your mind. Its Sanskrit name, “Vrksasana” (vrik-SHAH-suh-nuh), comes from two words:

• “Vrksa,” which means “tree”
• “Asana,” which means “pose”

This posture replicates the graceful, steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in order to maintain body balance.  The Vrikshasana helps to improve your balance and strengthens your thighs, calves, ankles and spine.  This asana is also good for stretching the inner thighs, chest and shoulders.  

While there are a number of benefits of tree pose, it also improves concentration.   If you are a student, you can immediately notice how your balancing improves when you focus your eyes on a single point.  This article gives you step by step method to practice the Vrikshasana or the Tree Pose.

Steps to practice the Tree Pose or Vrikshasana

• Stand straight with arms by the side of your body.
• Now bend your right knee and place the right foot high up on your left thigh.  The sole of the foot should be placed flat and firmly near the root of the thigh.
• Make sure that your left leg is straight.  Try to maintain your balance.
• Once you are well balanced, take a deep breath in,  raise your arms over your head from the side and bring your palms together in "Namaste" mudra ( Hands folded position).
• Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
• Make sure that your spine is straight.  Your entire body should be like a stretched elastic band.  Keep taking long breaths.  With each exhalation, relax the body more and more.  Breath with a gentle smile on your face.
• Repeat this posture with left leg off the ground on the right thigh.

 Benefits of Vrikshasana

• This pose leaves you in a state of rejuvenation. It stretches the legs, back and    arms, and invigorates you.
  
•  It brings balance and equilibrium to your mind.
  
•  It helps improve concentration.
  
•  This posture has been found to relieve some cases of sciatica.
  
•  It makes the legs strong, improves balance, and opens the hips.
  

Caution : 
Avoid doing this posture if you are suffering from migraine, insomnia, low or high blood pressure (those with high blood pressure may do this pose but without raising their hands overhead, as this may further raise their blood pressure).

Here is a video showing the steps to practice Vrikshasana or the Tree Pose.