If you have ever been to my classes, you may have done Tree Pose (Vrikshasana). This pose is a foundational standing posture that symbolizes stability and balance. This pose, or asana, when practiced regularly can help improve concentration, balance and posture. In this blog post, we will break down the steps to perform Tree Pose with proper alignment, explore its benefits and provide some tips for beginners.

Step-by-Step Guide to get into Tree Pose:

1. Starting Position - begin by standing tall in Mountain Pose (Tadasana). Keep your feet hip-width apart and your arms relaxed by your sides.
2. Find a Drishti (Gazing Point) - Focus your gaze on a point in front of you, preferably at eye level. This focused gaze will help you maintain balance.
3. Initial Hand Location - bring your hands together in a prayer position at your heart center (Anjali Mudra).
4. Shift Your Weight - shift your weight onto your left foot, grounding it firmly into the floor. Engage your core muscles (activate your pelvic tilt) to maintain balance.
5. Foot Placement - lift your right heel and butterfly out your right knee. Your feet can stay here or you can use your abs to lift the right leg up the left leg. Avoid placing the foot on the left knee to prevent knee injuries.
6. Balance - press your foot into your inner thigh (or calf) while your thigh presses back against your foot. This creates a stable balance along with the activated pelvic tilt.
7. Hands - If you feel stable with your feet, maybe add the arms. Lift one arm by the ears and then maybe lift the other arm.
8. Hold the Pose - Stay in this pose for as long as it feels good in your body (suggested 30 seconds to 1 minute). Keep your breath steady and deep.
9. Release the Pose - Slowly release your right leg and bring it back to the ground and return to Mountain Pose.

Benefits of Tree Pose:

1. Improved Balance - Tree pose helps improve your balance and stability, which is essential not only in yoga, but also in everyday activities.
2. Stronger Leg Muscles - this pose strengthens the muscles in your legs, particularly your thighs, calves and ankles.
3. Better Posture - practicing Tree pose regularly can lead to better posture as it encourages you to stand tall and engage your core.
4. Enhanced Concentration - the need to focus your gaze on a fixed point enhances your concentration and mental clarity.
5. Stress Reduction - the meditative aspect of Tree pose can help reduce stress and anxiety.

Tips for Beginners:

1. If you’re new to Tree pose, start by placing your foot on your calf instead of your thigh. If that is too much, keep the foot at the ankle.
2. Use a wall or a chair for support until you feel more confident in your balance.
3. Don’t force your foot too high on your thigh; go as high as is comfortable.
4. Keep practicing. Balance poses like this one improve with time and consistency.

In summary, Tree pose is a beautiful and beneficial yoga pose that encourages balance, concentration and inner calm. Incorporate it into your yoga practice to reap its physical and mental rewards. With patience and regular practice, you may find yourself growing stronger and more stable, both on and off the yoga mat.

Blessings,

Amy Bishop, 500RYT

Yoga Life with Amy, LLC

www.yogalifewithamy.com