Vrksasana or Tree pose is one of the best yoga poses for beginners as it is a simple ‘standing asana’. The term Vrksasana is a combination of the words ‘Vriksha’ (the Sanskrit word for tree) and ‘asana’ (meaning posture). Vrksasana involves focus and concentration and so it will help to calm your mind and channelize your energy which is why it is one of the best yoga postures for beginners. Basic yoga poses such as Vrksasana are ideal yoga exercises for beginners as they will help to increase mental focus and bring about physical and mental balance.
How To Perform Vrksasana (Tree Pose)
Vrksasana should be practiced on an empty stomach; preferably 4-6 hours after a meal as this will ensure that your food has been digested and you will have higher energy levels. You can also perform Vrksasana in the morning. Include prepatory poses in your yoga routine as these warm up poses will help to gently stretch your muscles which will minimize the risk of a muscle pull. You can learn a few Vrksasana prep poses such as Trikonasana, Virabhadrasana II, and Baddha Koṇasana before you learn how to do Tree pose. Trikonasana and Virabhadrasana II are standing poses that work the muscles of your back and legs while Baddha Koṇasana is a sitting pose that works the muscles of the knees, thighs, and groin and acts as a hip opener. These prep poses for Vrksasana will increase the effects and benefits of this pose.
Steps To Perform The Tree Pose:
1. Stand in Tadasana (Mountain Pose) and shift your weight slightly onto your left foot, keeping your sole pressed firm against the floor, and then bend your right knee.
2. Reach down with your right hand and clasp your right ankle.
3. Draw your right foot up and place the sole against your inner left thigh; if possible, press your right heel into your thigh – just below your groin with your toes pointing toward the floor.
4. The center of your pelvis should be directly over your left foot.
5. Rest your hands on the upper portion of your pelvic bone. Make sure that your pelvis is in a neutral position, with the top rim parallel to the floor.
6. Lengthen your tailbone toward the floor.
7. Firmly press your right foot sole against your inner thigh and resist with your left leg.
8. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 -5 feet away
9. Stay in this pose for 30 seconds to 1 minute.
10. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.
Follow these Vrksasana steps carefully and do not make any changes to them. It is important to follow the Vrksasana sequence of steps correctly and ensure that you keep your body aligned throughout all the posture changes in this pose.
How To Release from Vrksasana (Tree Pose)
To release from Vrksasana, exhale while returning to your starting position. Breathe deeply and evenly for 20-30 seconds as this will help relax your muscles and increase your focus.
Similar Poses To Vrksasana (Tree Pose)
There are several other poses that are similar to Vrksasana that you can include in your daily yoga routine.
Baddha Konasana – Bound Angle Pose
Tadasana – Mountain pose
Adho Mukha Svanasana – Downward-facing Dog pose
Virabhadrasana III – Warrior 3
Virabhadrasana II – Warrior 2
These poses will increase the effects of Vrksasana and will improve your balance and posture. They will also help to gently stretch your spine and energize and rejuvenate your body and mind.
Benefits Of Vrksasana (Tree Pose)
1.Stretches out your groin, inner thighs, chest, and shoulders.
2.Strengthens your thighs, calves, ankles, and spine.
3.Helps improve concentration and your sense of balance.
4.Relieves sciatica and reduces flat feet.
Yoga improves flexibility, increases muscle strength and tone and enhances respiration and energy levels. Yoga for strengthening legs can be particularly useful for children, athletes, and fitness enthusiast. It can also help seniors as it can prevent and treat leg pain and aches. Vrksasana helps to prevent and treat knee and ankle joint problems. Don’t focus simply on completing each step of this posture as this is one of the most common mistakes made by yoga beginners. Keep your mental focus on your movements and on strengthening your mind-body connection – this simple yoga tip will enhance your experience and the benefits you get from your yoga routine.
Contraindications Of Vrksasana (Tree Pose)
The benefits and importance of Vrksasana are significant but there are certain times when you should avoid this pose. Avoid Vrksasana if you suffer from insomnia or frequent headaches. If you have low/high blood pressure, do not raise your arms overhead while performing this pose. The Vrksasana pose for beginners generally consists of the same steps but instead of keeping your heel near your groin, you would place it lower down – at the halfway point between your groin and knee. You can also use this Vrksasana variation if you have problems with your sense of balance.
Tips For Vrksasana (Tree Pose)
Ensure that you are balanced and not leaning to one side. Another common mistake is to push one hip out or to twist to one side.