Tree pose or Vrksasana may look like a simple balance pose but looks can be deceiving. While Tree pose may be a challenge it is also calming. Once you find your balance and your attention is focused on a non moving object, a peaceful feeling happens.
Start in Mountain pose and as with all balance poses start to notice how you are standing on your feet. Be sure to stand evenly on your foot. Check the four corners of the foot (see the blog about Eagle pose on where the corners are located). If you are having a difficult time getting to the four corners of the feet slowly lift the toes upwards . This will put you onto the four corners. When you are ready make sure the toes are one the mat and not scrunched up. Start to feel rooted into the floor with the right foot. Slowly start to lift the left foot off the ground and start to turn the left leg out to the side. The hips are open in this pose. Where you bring the sole of the foot depends on your balance. You can place the foot on the ankle, shin, or thigh. Try not to place the foot against the side of the knee. You don’t want to press on that area. The higher the foot placement the more difficult balance will be. If you are able to place the foot against the inner thigh you will need to help place it there with your hand.
Now for the arm positions. This happens after your foot is where you want it. There are a few different placements people use. To start off with, until you feel more balanced, place the hands on the hips. If you are feeling steady, try bringing the palms together at heart center. To bring a little more challenge raise the arms up overhead. For those with shoulder injuries bringing the arms overhead may not be the best placement and irritate the injury. If this is the case bring the hands to heart center or to the hips. Remember to keep the back straight . Start off by trying to hold for 30 seconds. Repeat on the other side.
Tree pose helps to strengthen the legs, while stretching the groin area, inner thighs, chest and shoulders. Helps with balance and is said to help some with sciatica. All balance poses help to strengthen the feet.
JTM Yoga LLC 