Vriksasana (Tree Pose) is an intermediate level yoga asana performed in the standing position. The name is derived from the Sanskrit words ‘Vriks’, meaning tree and ‘asana’ meaning posture respectively. In addition to expanding the hips and groyne muscles and strengthening the legs and core, Tree Pose also stretches the inner thighs. Consistent practise of this asana, enhances posture and balance while supporting the spine. Vriksasana stimulates Root chakra.
Steps to do Tree Pose / Vriksasana
- Stand in Tadasana.
- Bend the left knee and place the left foot on the right inner thigh.
- Avoid placing the foot on the knee. If it is difficult placing on the inner thigh, keep it below the knee.
- While inhaling, stretch the hands from the sides and join the palms over the head.
- Gaze at a point in front and breathe deeply in the final posture.
- Exhale and bring the hands and the leg down to Tadasana.
- Repeat on the other side.
Tips for beginners
- If you are a beginner and not able to keep your foot as in final posture, you can also try this asana by placing the foot on shin, below the knee.
- Try to maintain the active core strength and engage your muscles of the hips, glutes and leg for getting into final posture.
Benefits
- Improves focus and nervous balance.
- Strengthens legs, muscles of back and shoulders.
- Relieves stiffness of shoulders.
Watch out for
- Those who have vertigo should not perform.
- During pregnancy this can be practiced with wall support.
Variations
- You can intensify the practise of this asana by challenging the concentration. You can try this asana by shifting your gaze towards ceiling or by closing your eyes.
- You can also try this asana on folded blanket or folded mat to challenge your balance.
