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Last updated on May 29th, 2024 at 12:30 pm

Introduction

Tree pose(VRIKSHASANA),  the most powerful pose in, Hath yoga, is a usual standing balance pose. It is a beginner’s yoga pose performed at the beginning of the daily yoga routine.

It is quite simple yoga posture offers multiple physical and mental health benefits, improves body posture, focus, and concentration, and reduces anxiety and stress.

What Is Tree Pose?

Tree pose, a basic standing balance yoga pose, also known as” VRIKSHASANA” a Sanskrit language word with a root word Viriksh where

VIRIKSH – Tree

ASANA – Pose/Posture

This means a shape like a tree, and represents the graceful strength of a tree, this pose includes balancing on one leg while pressing the other foot on the other leg’s thigh and standing staringly. This pose looks simple but maintaining posture and staying balanced in this posture need a lot of practice. But once you have mastered this pose, you can create better coordination with your body and balance.

Basic Of The Tree Pose

Tree pose is a basic standing posture, yoga poses involve breathing techniques(Pranayams), physical posture(Asana), and Meditation(Dhyana).

• Targets: Legs, core, and thigh muscles
• Level: Beginner
• Yoga Type: Hatha yoga
• Pose: Standing Balance Pose

Benefits Of Tree Pose

Tree pose signifies the strength, balance, and growth of a tree, this pose connects a yogi with a powerful source of energy promotes awareness of stability, and keeps us connected to the ground. It has multiple benefits for physical health apart from these, it encourages mindfulness and harmonizing the mind. Here are some physical and mental benefits of tree pose

• Enhance body balance and stability
• Strengthen the legs and thigh muscles
• Promotes relaxations
• Focuses the mind
• Improve flexibility
• Improve the body posture
• Strengthen the ankles and knees
• Enhance mindfulness and concentration
• Calms the nervous system.

How To Do Tree Pose A Step-By-Step Guide

Here are the step-by-step instructions, that will help you to perform the tree pose easily & safely manner. Read the following instructions carefully and add this amazing pose to your regular yoga routine.

1. Stand straight, in a mountain pose with your feet together and your arms beside your thighs, your feet should be firmly on the ground.
2. Shift your body weight on your left leg, lift and bend your knees, and place the heel of your right foot at the top root of the left thigh.
3. The toes of the right foot should be pointing down so that the sole is flat against the thigh muscles.
4. The lifted foot may be placed below the straightened knees, if you can not be lifted high but do not on the knees it may cause knee injury.
5. Open your hips and point your right knee toward your right side. keep breathing throughout the posture.
6. As you find your balance, raise your arms above your head, and bring your palms together to maintain a steady balance.
7. Focus your gauge, directly ahead of you on a fixed point, and make sure your weight should be distributed on your heel and the ball of the left foot.
8. Stay in this pose for 20-60 sec as per your body stamina, stretching your spine and breathing deeply.
9. When you release the pose, lower your arms to the sides, straighten your right leg, and relax. Repeat the same movement with your left leg.

Tips For The Beginner’s For Tree Pose

When someone new to yoga or a beginner, may face some difficulties at starting performing the tree pose in finding balance and stability, it is a basic standing balancing pose practiced at the start of your routine.

• Firmly root your feet on the ground.
• Body weight should be equally divided between the toes and the ball.
• Do not let the pelvis go behind, the pelvis is still neutral.
• Beginners also, keep the feet under the knee(Calf), but not on the knee, it will strain the knee.
• Engage the core and hip muscles.
• Ensure the raised foot is vertically aligned with the center of the pelvis, shoulder, and head.

Variations Of The Tree Pose

This yoga pose has multiple variations, to add more challenge to the body, balance, and stability. These trees pose variations that can help a yogi to grow, build strength,  boost confidence, and improve the balance and flexibility of the body. It is a beginner pose that strengthens the legs, core, and ankle muscles, by adding some modification you can improve the muscles’ strength and flexibility.

1. Beginner Tree Pose Chair(Tree Pose With Chair)
2. Tree Pose With Variation For Arms(Windy Tree Pose & Valcano Arms Pose)
3. Tree pose variation To deepen the pose(Half Lotus Tree Pose and Plank Tree Pose)

Risk And Contradictions Of The Tree Pose

We all know that “PRECAUTION IS BETTER THAN CURE”. This pose has some contradictions and risks, before performing we should read them

• If you have severe balance issues, you should not practice this pose or try it under the guidance of an experienced yoga instructor.
• If you have a recent injury in the ankles, knees, and shoulder do not practice this pose.
• Pregnant females and senior citizens who face problems in finding balance in this pose, should not try this pose or practice under a yoga instructor or a modified way.
• Severe spinal issues like slipped discs, and sciatica should avoid this pose.

Frequently Asked Questions

Conclusions

Tree pose is one of the strong yoga poses, part of a hath yoga pose, a standing balancing pose posture. It can improve postural stability, focus, and concentration, and help reduce anxiety and depression. You can add this pose to your yoga routine to enhance the body’s flexibility and balance.

The tree pose represents the graceful, steady stance and growth of the tree and keeps combined mind, body, and soul. Encourage grounded stability and inner awareness.

If you have any questions or suggestions, please leave a comment. We will pleased to answer all your queries. Thank you!

Honey

Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.