The name originates from Sanskrit words, ‘vriksh’ which means tree and ‘asana’ which means posture. Hence, this is the tree posture as once completed, our body appears to be an erect tree. It is one of the simplest yet effective poses that benefits both the mind and the body.
Benefits of Vrikshasana/ Tree Pose
This asana is considered to be a rejuvenating posture and has various benefits:-
- Helps improve body balance and posture
- Improves stability of the body
- Strengthens the spine, ankles, and thighs
- Tones and strengthens the legs
- Stretches the entire body and helps relieve muscle tension
- Increases focus and concentration
- The pose engages the entire body and helps strengthen the muscles
- Calms the mind and provides relief from stress
To perform vrikshasana, follow the steps mentioned below:
- Stand straight with your hands at the sides.
- Exhale deeply and bend your right leg from the knees and place the right sole on your left thigh. The sole should completely rest on the thigh.
- The left leg should be erect. After a few seconds, when you have balanced your body on the left leg while inhaling, lift your hands and bring them above your head.
- The hands should be together in the namaste mudra and the hands should be straight and stretched.
- Focus on any object in front of your eyes, preferably at the eye level, and take deep breaths.
- Hold this posture as long as you are comfortable and can focus effectively.
- While exhaling, release the hands and the right leg and come back to the starting position.
- Take a 30 seconds break.
- Repeat the same on the left leg.
Follow the Steps in the Video
The maximum time to perform this asana on any leg is a minute. Repeat this posture 5 times on each leg. The beginners can however start with 1 or 2 sets of a few seconds and increase gradually.
Word of Caution
Those who do this asana or are about to begin the practice should take care of the following points:-
- Do this asana on an empty stomach. There should be a minimum of 4 hours gap between our meal and the practice.
- The preferable time to do this posture is morning.
- Always keep your eyes open while performing this pose. Focusing on your breathing and any object at the eye level will help increase your concentration and bring stability to the mind as well as the body.
- Those suffering from migraine, insomnia, arthritis, vertigo, blood pressure issues (high or low), and pregnant females should not perform this asana.
- The body especially the spine should be straight. With each exhale try to relax your body and release out the negativity and stress.
- The raised foot and the straight leg should form a 90-degree angle that they should be perpendicular to each other. (The raised food should be parallel to the floor).
- The beginners can place the sole on the knee and once comfortable with that, can then move onto placing the feet on the opposite thigh.
Overweight people, those with bone-related issues and the elderly might face some trouble in the beginning. Even those starting this posture might face issues. Practice daily and gradually increase the frequency and duration. Along with yoga, having a healthy diet, keeping yourself hydrated, and ensuring a sound sleep will help you achieve your fitness goals.
If you wish to share your ‘vrikshasana’ stories with us, then please comment below and let the world know.