Testing your balance is the first step in learning how to improve this important skill and become better at it. Tree pose is an effective way to work on improving your balance that results in a boost of overall strength and stability along the way.
Tree Pose (Vrksasana)
Tree pose, also known as Vrksasana, is a beginner-friendly yoga pose that involves balancing on one leg. In Sanskrit, ‘Vrksa’ means tree, and practicing this pose shapes the body to resemble a tree, hence giving this pose its appropriate name.
A standing pose that opens up the Third Eye Chakra and engages all the major muscles in the legs, tree pose is a great pose that helps to prevent flat feet and brings various other health benefits to the mind and body.
Tree Pose Directions:
The following directions will guide you through your practice of performing tree pose accurately.
- Start by standing tall with your feet shoulder-width apart.
- Exhale and bend your left foot to place the sole of your left foot on the inside of your right leg, close to the groin, with your toes pointing downward.
- Inhale and stretch your arms sideways to form a “T,” with your palms facing down.
- Exhale and bring your palms together in prayer position.
- Raise your arms overhead, keeping your palms together.
- Keep your balance by shifting your gaze to a neutral point in front of you. Your breathing should be steady and should come from your belly.
- Hold this pose for about 30 seconds and gradually increase the length of time as you become more comfortable.
- Release to come back to the starting position and relax for about 10 seconds.
- Repeat this pose using the opposite leg to balance out both sides.
Tree Pose Variations:
The following variations will help you perform this pose with added comfort and ease.
If you are new to this pose and aren’t stable with your balance, use a wall or beam as support to avoid injury.
Challenge your practice by performing tree pose with your eyes closed. When you can’t see, you will really want to focus on your balance without any reference to your environment.
When balancing on your leg, raise your arms towards the ceiling and form an inverted V with your arms. This is a different layer you can take to add a little challenge to your pose.
Benefits of Tree Pose:
When tree pose is performed correctly, this pose brings the mind and body numerous benefits including improved balance and focus.
Added benefits of tree pose include the following:
- Tones the entire leg and the surrounding muscles
- Develops strong bones and boosts bone health
- Enhances endurance
- Keeps you alert and focused
- Alleviates symptoms of sciatica
- Reduces flat fleet
Tree Pose Precautions:
If you are new to yoga, make sure to consult your doctor before attempting to try any new poses or postures especially if you are recovering from any injuries or suffer from any chronic conditions.
It is best to avoid practicing tree pose under the following conditions:
- Severe headaches
- Low blood pressure
1. How can one practice tree pose?
Tree pose is all about balance and concentration. The step-by-step instructions mentioned in this article will help guide you through your practice of performing tree pose.
Updated by Siya Rajan on 07/01/2018
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Editors, Y. (2007, August 28). Tree Pose. Retrieved from https://www.yogajournal.com/poses/tree-pose
Tree Pose. (n.d.). Retrieved from https://www.tummee.com/yoga-poses/tree-pose