Vrikshasana (Tree Pose)

Sanskrit Name: वृक्षासन (Vṛkṣāsana)

English Name: Tree Pose

Pronunciation: VRIK-shah-sah-nah

Steps to Perform Vrikshasana

1. Stand tall in Tadasana (Mountain Pose), keeping your feet together and arms by your sides.
2. Shift your weight onto your left leg, keeping it firm and steady.
3. Bend your right knee and place the sole of your right foot on the inner left thigh (as high as possible).
   • If balancing is difficult, place the foot on the calf (but avoid the knee joint).
4. Once balanced, bring your palms together in Namaste Mudra (Anjali Mudra) at your chest.
5. Slowly raise your arms overhead, keeping them straight and shoulders relaxed.
6. Gaze softly at a fixed point in front of you to maintain balance.
7. Stay in the pose for 20–60 seconds with steady breathing.
8. To release, gently lower your arms and right foot back to the floor.
9. Repeat on the other side.

Benefits

• Improves Balance & Stability: Enhances focus and body awareness.
• Strengthens Legs & Core: Tones thighs, calves, and abdominal muscles.
• Enhances Posture: Encourages alignment and spinal strength.
• Boosts Concentration: Calms the mind and sharpens focus.
• Builds Confidence: Develops patience, stability, and inner strength.
• Promotes Relaxation: A grounding posture that reduces anxiety.

Things to Keep in Mind

• Keep your standing leg firm but not locked.
• Avoid pressing the lifted foot on the knee joint.
• Use a wall for support if you feel wobbly.
• Engage your core to prevent leaning.
• Focus your gaze (Drishti) for better balance.

Variations and Modifications

• Beginner Option: Place the lifted foot on the ankle or calf instead of thigh.
• Advanced Variation: Stretch arms apart instead of keeping palms joined.
• Dynamic Tree: Try gently swaying side to side like a tree in the wind.
• Wall Support: Stand near a wall for extra stability.

Contraindications

• Avoid if you have vertigo or severe balance issues.
• Be cautious if suffering from sciatica or knee injuries.
• Practice near support if recovering from hip problems.

Preparatory and Follow-Up Poses

• Preparatory Poses: Tadasana (Mountain Pose), Vrksasana Prep with wall, Baddha Konasana (Bound Angle Pose).
• Follow-Up Poses: Trikonasana (Triangle Pose), Virabhadrasana I (Warrior I), Natarajasana (Dancer Pose).

Energetic and Symbolic Aspects

• Chakra Activation: Activates the Muladhara (Root Chakra) for grounding and stability, and Ajna (Third Eye Chakra) for focus and awareness.
• Symbolism: Represents the rootedness of a tree with the openness of its branches—teaching balance between grounding and growth.