Vrksasana – Tree Pose

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Good morning Yogis! As our challengers are continuing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will learn about similar poses. Our challengers are learning about Talasana / Palm Tree Pose, so we will learn about another arboreal Asana – Vrksasana / Tree Pose!

Vrksasana (Vrrk-SA-sa-na) or Tree Pose is one of the most popular balancing Asanas. I am sure you have seen this pose before on at least Instagram or Facebook!

Today’s Daily Yogi Practice is to work on Vrksasana / Tree Pose. Try to hold this pose for 30-60 seconds, and make sure to practice this Asana on both sides!

Vrksasana – Tree Pose

Vrksasana – Tree Pose with Prayer Hands behind Back

Feet and Legs – Start in Tadasana / Mountain Pose, and shift your weight onto one side.. let’s start with the right side. Keep this foot strongly grounded. You should keep your grounded foot pointed straight head if possible.. with my dance background I find it slightly easier to slightly turn this foot out, but I am working towards pointing forward! Then, after you find your balance, bend your left knee as you slightly turn out or externally rotate your left hip. Place the sole of your left foot as high as is comfortable on your right leg with toes pointing down. New Yogis working their balance may want to ground the toes of the left foot into the mat, and rest the left heel on the right ankle. Advanced Yogis may want to bring the left foot all the way up to the groin, or even higher and forward into a half-lotus leg. Intermediate Yogis often place the left foot just below or just above the knee.

NOTE – DO NOT place your left foot on your right knee!!! This pressure on the knee can cause injury.

Hips – Make sure your hips are neutral. Try to tilt your hips forward and back a bit to get a feel for your natural posture. Err on the side of tucking your tailbone under, rather than sticking your booty out.

Torso – First notice your rib cage. If you notice the bottom of rib cage is sticking out, pull back in and down to correct your posture. Next notice your shoulders. Then gently roll your shoulders back and down, away from your ears. Notice how this helps your chest open.

Arms – I get into Vrksasana from Tadasana / Mountain Pose by firstly placing my hands on my hips for balance. Many Yogis inhale and raise arms above the head in line with the ears, with palms facing each other. However, you can get creative with your arms here! Moreover, if you a New Yogi or are working on your balance, maybe leave your hands on your hips to help balance. Perhaps try prayer hands at your heart, or prayer hands behind your back. Whatever feels right for you!

Head and Neck – Check where your ears are compared to your shoulders. Most of us keep our heads slightly forward. If you notice you are doing this, tuck your chin slightly and gently press back to bring your neck and ears into alignment with your shoulders. I usually look up, or gaze softly ahead at a single un-moving point to help with balance.

Make sure to perform Vrksasana on both sides! To come out, slowly lower hands and feet to come back down into Tadasana / Mountain Pose.

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Please comment to share your experience! Did you try the standard arms, or get creative with a variation? Where did you place your foot? Always remember, be kind!

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4 thoughts on “Vrksasana – Tree Pose

  1. I have extremely good balance and was able to hold tree pose in high foot position for over 60 seconds on easy side. I love to challenge my balance with standing arms and look up into the sky. I also tried prayer hands behind my back and that was a little hard for me to do. That’s why I love yoga once you think you got a pose down you change something so simple as your hand placemat and it’s somethings totally new.

  2. I also enjoy testing my balance so I enjoyed trying this pose with the high foot placement. It also helps with working to even my turnout! I got some nice pops in my feet and ankles when I did this on each side so that felt great too!

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