Balancing Yoga Pose
Tree Pose
Vriksasana
Vriksasana (Tree Pose) is an intermediate-level yoga asana performed in the standing position. The name derives from the Sanskrit 'Vriks' (tree) and 'asana' (posture). The pose expands the hips and groin muscles, strengthens the legs and core, and stretches the inner thighs. Regular practice enhances posture and balance while supporting the spine.
DifficultyIntermediate
CategoryBalancing Yoga Pose
ChakraMuladhara (Root) Chakra
IntermediateHow to do it
Steps to Perform Tree Pose
- 1Stand in Tadasana.
- 2Bend the left knee and place the left foot on the right inner thigh.
- 3Avoid placing the foot on the knee; if difficult, position it below the knee.
- 4While inhaling, stretch the hands from the sides and join the palms over the head.
- 5Gaze at a point in front and breathe deeply in the final posture.
- 6Exhale and bring the hands and leg down to Tadasana.
- 7Repeat on the other side.
Why practise it
Benefits
- Improves focus and nervous balance.
- Strengthens the legs and the muscles of the back and shoulders.
- Relieves stiffness of the shoulders.
For beginners
Tips
- Place the foot on the shin below the knee if unable to reach the inner thigh.
- Maintain active core strength and engage the hip, glute, and leg muscles.
Watch Out For
- Those with vertigo should not perform this pose.
- During pregnancy, practise with wall support.
Go further
Variations
- Intensify by challenging concentration: shift the gaze toward the ceiling or close the eyes.
- Practise on a folded blanket or mat to challenge balance.
Begin where you are.
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