Vrksasana

Pronunciation: vrick-SHAHS-uh-nuh Vrksasana (Tree Pose)

Translation:
The literal meaning of Vrksasana is tree pose in Sanskrit.

Introduction:
It can be challenging to stand on one leg and to do so build a better sense of balance. Focus and concentration are required. Imagining tree roots going down from your foot can ground you and provide stability. As you do the pose, look at a real tree standing in nature if you can. In this pose, you are rooted as trees are, yet you are reaching up with your torso toward the illuminating brilliance of the sun. You can imagine sustenance from the earth coming upwards and at the same time bring in the energy of the sun from above into your body.

Vrksasana is a basic yoga pose and looks deceptively simple and yet provides a challenge, mostly in trying to not fall over. When a person feels shaky, doing the tree pose can make them feel more steady and grounded. As you root down to the ground in this balancing pose, you stand tall and confident.

Technique:
Start in Tadasana (Mountain Pose).  Shift the weight to the left leg and foot. Spread the toes of your left foot.  Throughout the pose keep the toes spread with each individual toe extended, not crimped. 

Bend the right knee and reach down and grasp the right ankle with the right hand.   Place the sole of the right foot as high as possible on the inner left thigh.  Don’t lose weight on the inside of the left standing foot. The heel of the right foot should come toward your groin with the toe pointing down.  Pull the right heel as high as possible on the inside of your left leg with your right hand. Press the sole of the foot into your standing leg.  Lift the quadriceps of the left standing leg up as you keep the leg straight.  This allows the right heel to get a better grip on the inner left leg muscles and helps keep the right heel from slipping down the left leg. 

Continue to work on stabilizing your balance by focusing your gaze at a point about a body length in front of you on the floor. 

Keep your pelvis aligned and face straight ahead.  For most people when you bring your right foot into position high on your left inner leg the right knee is forward from your hips.  Swing the right knee back towards or into alignment with the hips.  To achieve the most beneficial stretch of your right groin it is important to move the right knee back by opening the right groin rather than by bringing the left hip forward. 

Drop your weight down through your tailbone and lengthen your spine as you exhale. Lift your sternum chest but keep your shoulders down in a relaxed way.  Extend your arms overhead as high as possible.  Be aware of and avoid any tendency of your arms to bend at the elbows.  Face your palms towards each other as they extend towards the sky.

Keep the gaze towards the point on the ground about a body length in front of you and press the heel of your right foot into your left upper thigh.  Both of these actions help stabilize your balance.

If you cannot maintain balance when you raise your arms then practice the pose against the wall until you have better balance. The ability will come in time as you practice the pose. 

While you are in the pose, be aware of the alignment of your side hips.  It is often necessary to drop the right raised leg hip so that it is aligned with the left straight leg hip.  Also be aware of your pelvic alignment.  Do not allow the straight leg side of the pelvis to rotate forward.

Experiment with breathing in the pose and keep your balance and then release the leg. Move into Tadasana again, standing equally on both feet. Lift the opposite leg, your left one as you ground in the right leg.

Repeat tree pose on the opposite side.

Beginner’s Tips:
Try the pose with your back against the wall.  This will help if you feel unsteady.  Raise the bent leg maintaining awareness of the contact between the standing leg’s buttock and the wall.  Pay careful attention to keeping this contact as you open the bent leg’s groin to swing the bent leg out and back towards the wall.  The contact with the wall will help you develop an inner awareness of the orientation and alignment of the pelvis.

Try the pose with a friend standing side-by-side next to you so you are touching your legs next to one another. Bend the opposite legs to the outside of your bodies. Children enjoy doing the pose this way. Standing next to another person provides a small measure of support.

Try wrapping a strap around your ankle of the bent leg. Lift up toward your groin as you press the sole into the standing leg’s thigh. Use one hand to hold onto the strap.This is another tip for those who have a hard time keeping their foot up.

Variation:
Another way of doing this pose, called Supta Vrksasana, is to lie on the floor with feet on the wall as if you were in Tadasana. Then bend your knee bringing your foot high up toward your groin. You are doing the pose as if you were standing, but you are supine on the floor. Work with opening the knee out and toward the floor without bringing the opposite hip forward.

Benefits:
Strengthens the quadriceps muscles, thighs, calves, ankles and spine.
Creates flexibility in the hips.
The spine elongates.
Stretches the groins and inner thighs, chest and shoulders.
Alleviates sciatica.
Reduces flat feet.
Cultivates balance.

Contraindications/Cautions:
Low blood pressure
If you have high blood pressure, don't raise your arms overhead.
Headache
Insomnia