Tree Pose or Vrksasana

One of the most commonly seen yoga poses, tree pose, is popular for a good reason.  It requires stability and grounding of the feet and legs as well as lightness and elongation of the upper body.  Balancing poses show you the state of your mind.  If you can become completely present and focused in tree pose your mind will become still.

Benefits

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  • Develops concentration and coordination
  • Strengthens the ankles, knees, hips, and back
  • Offers a sense of groundedness
  • Stills the fluctuations of the mind
  • Develops balance and poise
  • Creates flexibility in the Adductor muscles

Instructions

Start from your foundation, Mountain pose.  Focus your eyes at one inanimate, non-moving object, this is your “drishti.” Press into the ground with your left foot shifting your weight to the left leg and as you do so engage the left quadriceps by lifting the knee cap up and not locking the knee. From the press down lengthen your torso up by lifting the low belly and elongating the spine.

Place the sole of your right foot on the inner thigh, calf, or ankle depending on what your hips will allow. Your hips should be squared to the front and level, a good way to check this is to bring your hands to your hips and even them out.

Bring the palms together over the heart keeping the eyes focused. Slowly reach them over head continuing slow, deep breathing. Stay for several breaths and then lower the right foot to moveto the other side.

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