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Vrksasana – Tree Pose.

February 25, 2012
  • Begin in Tadasana
  • Root the feet firmly into the ground by spreading the toes and the weight evenly on all four corners of each foot
  • Firm up the left leg solidly as you bring the toes of the right foot up to rest on the floor
  • Turn the right knee outwards
  • Depending on one’s hip and knee flexibility, bring the sole of the right foot to rest on the inner aspect of the left leg, either:

a) above the left ankle or

b) below the left knee or

c) above the left knee or

d) high up the inner left thigh as is possible

  • Press the right foot firmly on the inner part of the left leg spreading the weight evenly on all four corners of the right foot
  • The more solid and straight the standing leg, the easier it will be to balance
  • Place the hands either:
    1. on the hips or
    2. in Anjali Mudra, (or Namaskar) or
    3. raise the arms up either with the palms facing each other, or the palms touching or the fingers interlaced
  • Keep your drishti, (gaze), on the same point throughout the duration of the posture
  • Hold for 3 – 5 breaths as a beginner or for 8 – 10 breaths for a more advanced practitioner
  • Release the right leg and repeat the pose on the opposite side of the body for the same duration of time.

Counterpose / Pratikryasana:

Tadasana, (feet together) or

Samasthiti, (feet hip distance apart).

Cautions and Modifications:

  • Do not press the raised foot onto the side of the knee joint itself as this can cause injury
  • Do not raise the arms up above the head if prone to High Blood Pressure
  • Do not raise the foot and leg too high up the standing leg if recovering from a knee, groin or hip injury.
  • If prone to inner ear ailments, e.g. Vertigo, other balance disorders or flat feet, practice close to a wall for extra support and a sense of security

Benefits:

  • Strengthens and tones the legs one leg at a time
  • Increases and improves flexibility to the knee and the hip joint
  • Improves and increases the power of concentration
  • Assists to bring the mind to one-pointedness

Chakra Association:

Muladhara Chakra.

May your practice continue to strengthen, enlighten and bless you in every respect!

Yours in Yoga,

Juanita.

_____________________________________________________

Juanita Caprari is a certified Yoga teacher and Public Relations Practitioner. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram and has been teaching Yoga since January 2007. jcaprari@mweb.co.za or visit the website www.yogamala.co.za.

Images: Angus Maresch

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