Yoga Tree Pose

Vrksāsana is a yoga pose referred to in English as the Tree Pose . It is a basic standing posture with one foot on the ground or standing surface and the second leg bent so that the sole of the foot is on the other inner thigh of the opposite leg. The arms are usually held above the head with hands clasped in order to stretch the spine.

Description

Starting from the mountain pose, weight is shifted to one leg, for example, starting with the left leg. The entire sole of the foot remains in contact with the floor. The right knee is bent and the right foot placed on the left inner thigh. With the toes of the right foot pointing directly down, the left foot, center of the pelvis, shoulders and head are all vertically aligned. Hands are typically held above the head either pointed directly upwards and unclasped, or clasped together as in Añjali Mudrā, a gesture of reverence.

Tree pose is held for 20 to 60 seconds to stretch the spine. Practitioners return to the mountain pose while exhaling and repeat the tree pose standing on the opposite leg.

Common faults

The Tree Pose emphasizes alignment of the head, spine and hips. The following have been observed as common faults in maintaining correct alignment and muscle usage .

• Body is leaning to one side, or twisted with one hip pushing out.
• Standing knee is bent, or rotated outwards.
• Eyes are looking downwards
• Mind lacks proper concentration.

Benefits

This pose tones the leg muscles and gives one a sense of balance and poise . It also improves posture and concentration, limbers the hips, deepens the thorax, strengthens the ankles, and firms and tones the muscles of the legs, back and chest

Cautions

High blood pressure can arise from raising the arms over the head head for a prolonged period of time. The arms can be left at chest height in prayer position for those in danger of high blood pressure.

See also

• List of Hatha yoga postures

External links

• The Tree Pose at Flash Mavi
• Yoga Journal - Tree Pose

References

1. ^ Schiffmann, E. (1996) Yoga: The spirit and practice of moving into stillness (Pocket Books, New York)
2. ^ Sivananda Yoga Vedanta Centre (1996) Yoga, Mind and Body (DK, London)
3. ^ Iyengar, B.K.S (2000) Light on Yoga (Thorsons, London)
4. ^ Mira, S. and Methta, S. (1990) Yoga: The Iyengar Way (Dorling Kindersley, London)

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