Tree pose or Vrksasana may look like a simple balance pose but looks can be deceiving. While this pose is a challenge it is also calming. Once you find your balance a peaceful feeling happens. 

Getting Started

A sturdy chair or wall can be used for help with balance. To use the wall you have two options. The first option is to gently lean your back against the wall. Another option is standing next to the wall and place the hand gently on the wall for steadiness.

In the mean time check your feet and make sure your weight is evenly distributed on your feet. You should feel weight distributed on the entire foot. Make sure you do not scrunch the toes.

Check that the four corners of the foot is on the floor. (see Master Eagle Pose: Improve Balance and Strength on where the corners are located). Lifting the toes up off the mat will help you find the “corners” . After discovering the four corners of your foot place the toes back on the mat. Making sure the toes are on the mat and not scrunched up.

Finding Your Balance

To begin step your feet no wider than hip width apart. Begin by placing the hands on the hips. If you are feeling steady, try bringing the palms together at heart center. If you are holding onto a wall or chair keep it is alright to keep the free hand on the hip. 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 .

There are a few different foot placement options. 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.  Slowly start to lift the left foot off the ground and turn the left leg out so the knee will point to the side, the hips are open in this pose. Where you bring the sole of the foot  depends on your balance.

The higher the foot  placement the more difficult balance will be. If you are able to place the foot against the inner thigh you need to help place it there with your hand. Regardless of where the foot is placed you will still see benefits from this pose. Keep your eyes focused in front of you and try not to look around. Doing so will through you off balance.

Start off by trying to hold for 30 seconds. Repeat on the other side.

Benefits

Tree pose has many benefits for mind and body when practiced consistently. Including better balance, stability and concentration to start. For the body tree pose helps to strengthen the core, legs and ankles while helping to open the hips.