The Tree Pose, or Vrksasana, is a posture designed to perfect balance and focus the mind. In this position, the lower body provides support to the upper one, while holding the position with all its grace and strength.
Steps
Method 1 of 3: Assume the Starting Position
Step 1. Standing on a mat, assume the mountain pose
Method 2 of 3: Perform the Exercise
Step 1. Gradually shift your body weight from your left foot to your right, and focus your awareness on both feet
Step 2. With your eyes open, fix your gaze on a point a few meters away from you
It is important to choose a point that is not in motion. Fixing your gaze will help you find your balance and will support you in moments of imbalance by allowing you not to fall.
Step 3. Slowly bring your weight onto your right leg, keep it straight as you bend your left knee and lift its foot off the ground
Step 4. Place the sole of the left foot on the inner thigh of the right leg
Make sure your left toe is pointing towards the floor. If desired, guide your foot into the right position using your hand.
Step 5. Using your left hand, gently bring your left knee back to allow for better hip opening
During this step, be aware of the position of your hips; they should be perfectly horizontal and facing forward.
Step 6. Stretch the spine by turning the coccyx towards the floor, for the entire duration of the position the coccyx must remain firmly still
Pull your navel towards your spine and extend it by lowering your shoulders as you stretch the back of your neck.
Step 7. Bring your hands in front of your chest and press one palm against the other
As you inhale, if you are in balance, lift your arms up above your head.
Step 8. Open the breastbone by bringing the shoulder blades together
Step 9. Relax your bent, outward-facing knee
Fix your gaze and remember to breathe naturally. Hold the position for 5 breaths.
Step 10. To return to the mountain position, lower your arms to shoulder height
Step 11. Rotate your left leg so that the knee is turned straight in front of you
Step 12. Extend your bent leg by lifting your left foot in front of you, then slowly bring it back to the ground
Repeat on the other side.
Method 3 of 3: Advanced Version
Step 1. Do the advanced version of this exercise by holding the position longer
Step 2. Bring the raised foot to the top of the inner thigh
Step 3. Keeping your palms together, stretch your arms overhead and extend them as far upward as possible
Advice
- If you have trouble balancing, do the exercise with the help of a wall.
- Facilitates the execution of the pose by placing the sole of the raised foot on the lower part of the leg. You may initially need to touch the ground with your toe.
- If you have trouble finding balance with your arms facing out, bring them in front of you and join your palms.
