Did you know?
Tree pose – Vrksasana – is a standing yoga pose that improves BALANCE and CONCENTRATION!!! According to traditional texts, it is a SELF-CONFIDENCE building exercise, as well as an exercise for gaining and strengthening self-belief!
Name and meaning:
In Sanskrit vrksa – tree, asana – is a yoga posture. It is called so because the shape of the balancing body is thought to resemble a tree. Vrksasana is often called just a Tree. For more information on this topic, read HERE
Tree pose
BENEFITS
- Regular practice of the Tree pose has both mental and physical benefits:
- Firstly, the tree pose is a balance exercise. Balance is the most important benefit of this asana. It teaches us to keep our bodies balanced on one standing leg.
- It improves body awareness and enhances focus. It helps in building self-confidence. Also, it is a concentration-building exercise
- It strengthens the muscles of the legs, (from the thighs to the calves), the muscles of the ankles and feet, and also the hands.
- This pose can improve your posture and prevent the negative effects of prolonged sitting. Strengthening your legs, glutes, and back can improve your posture, which is especially helpful if you sit for long periods of time during the day.
- Tree pose is excellent for concentration. Also, it keeps the mind healthy and at the same time maintains the physical body. So, you will achieve better coordination of mind and body.
- It strengthens the hips and increases their flexibility.
- Develops patience
- It has a calming and grounding effect
- Regular practice also improves blood circulation. It thereby strengthens immunity and improves cognitive abilities.
Tree pose
Instructions – Step by step
The asana steps are very simple and easy to follow. When done correctly, this yoga pose has the power to transform your body.
1. Stand on the mat. Start the Tree pose by getting into Mountain Pose first. Also, the eyes are closed.
2. Breath naturally. Slowly shift the weight of the body on the left foot. The right leg is slightly raised. Stay in that position until you feel complete stability.
3. Open your eyes and direct your gaze to a point on the floor. The point should be as far away from us as your body height. look straight at the fixed point to improve your focus and balance. Thus, making it your point of focus.
4. Bend the right leg at the knee and rest the right sole on the inner side of the left calf muscle.
5. If possible, rest the right sole against the upper left thigh or place the foot in the groin of the left leg.
6. Be careful not to rest your foot on your knee. It’s okay if you can’t lift your leg high, just make sure you lift it either above or below the knee joint.
7. Join the palms in front of the chest,
8. while Inhaling, raise your arms, joining your palms above your head.
9. Stay in the position as long as it is comfortable
10. Getting out of the position: While you exhale, spread your arms to the side and back (step back into Mountain Pose)
10. At last, repeat the same on the other side.
Additional tips and tricks
LITTLE SECRETS OF GREAT MASTERS
We stay in the position only as long as it pleases us. Beginners do not stay in the position.
Make sure the hips don’t pop out to the side (as we do in Tadasana).
As mentioned earlier, avoid the foot of the raised leg pressing the knee joint.
Be careful not to pinch the foot of the standing leg. Squeezing the feet will result in small unnecessary movements followed by loss of balance. It is recommended to imagine that there are roots growing out of the feet that firmly bind you to the earth
Do not rotate the foot on the standing leg. This can misalign the supporting knee and hip. Keep your toes and knee facing forward.
Never put your foot on the opposite knee. Instead, keep your foot above or below the knee to protect the knee. Pressing into the knee can destabilize the joint.
If you have shoulder pain, numbness, or tingling, try keeping your hands on your hips.
Keep your breathing calm and natural
Unlike other asanas, while practicing the Tree asana, your eyes should be open because the eyes maintain the balance of your body.
The body does not always react the same! What makes this pose special is that it teaches you to explore your connection with your body. Maybe one day your raised foot will be placed closer to your groin. Perhaps, another day, you may leave the foot partially on the ground for balance. Be honest about your limits and learn to respect what your body needs each day.
Always keep in mind the basic RULES that apply to all yoga postures
Tree yoga pose
CONTRAINDICATIONS
- Contraindications, warnings, and precautions:
- Headache
- Low blood pressure
- People with high blood pressure should avoid raising their arms while performing the Tree. That is because raising the arms will increase their blood pressure.
- In case of high pressure, you can practice Vrksasana by keeping your hands on your chest in the sign of namaskar.
- Pregnant women do not raise their arms above their heads.
- Elderly people, too fragile, and physically weak people do only gentle variations of this pose.
- Basically, yoga requires attention and patience. Above all, no hurry.
Who can do the Tree pose?
When modified according to age, health, issues, and flexibility levels, the pose can be done by anyone (children, the elderly, people who want to improve concentration, balance, and posture, or strengthen their body…)
INTERESTING FACTS:
Symbolically, the tree is said to be strong and well-grounded, as it grows up and down as well. As the tree grows, it builds stability. So, our body is like a tree. The grounding of the weight-bearing feet represents the grounding root of the tree. And the extension of the arms above the head are representing the branches growing upward).
In all religions and mythologies, the tree is a symbol of life and knowledge, the living cosmos in constant renewal. The cosmic tree, the axis of the world, and the tree of life are universal symbols of all ancient civilizations. The tree also symbolizes the growth of families, cities, peoples, nationalities, and the king’s power.
