Patan Vrksasana: Benefits for Intermediate Yogis

Patan Vrksasana at a Glance

Introduction

Patan Vrksasana, or the toppling tree pose, involves the practitioner balancing one leg and the other leg off the floor behind. It involves the calf, thigh and ankle muscles. It is a variation of Virabhadrasana III and needs much focus and concentration to maintain stability.

Chakras

It stimulates the Muladhara chakra, Swadhisthana chakra, Manipura chakra, Anahat chakra, Vishuddha chakra, Ajna the third eye, and Sahasrara chakra. It balances almost all the chakras and thus enhances the overall energy of the practitioner.

Philosophy

The pose helps the practitioner to find balance, strength, and connection with the surroundings. The pose encourages the practitioner to grow spiritually and find realization within. It enhances qualities like creativity and determination in every aspect of life. It helps the practitioner to stay grounded.

How to Do Patan Vrksasana?
Follow the Step-by-Step Instructions

• Begin by standing in tadasana (mountain pose) with your feet, hips width apart, and arms on your side.
• Distribute your weight evenly on both feet.
• Shift your weight on your left leg and lift your right foot off the ground. You can ground down through the corners of the standing foot variations against a wall or a yoga block.
• Interlock your fingers behind your back, hinge forward with your upper body lift and hinge your chest at around 45 45-degree angle. Extend your arms towards the ceiling. Keep your spine straight and chest lifted. Find core engagement.
• Hold this pose for a few breaths. Maintain deep breaths. Keep your shoulder, chest and hips in a straight line with your core engagement.
• Keep your standing leg firm on the ground and fix a gaze before you to maintain stability and balance in the pose.
• Return slowly by releasing your arms on your sides and returning to a standing pose.
• Switch legs and repeat the same steps by lifting your left foot. This time, your left foot flexed square your hips.

What are the Benefits of Patan Vrksasana?

• The pose enhances focus and concentration as balancing on one leg requires a lot of focus and concentration, thus boosting concentration contraindications.
• The pose enhances the flexibility of hips, calves and hamstrings, thus increasing their strength.
• The pose is a good hip opener and has a calming effect.
• It enhances the strength of the legs and increases mind and body connection. The biceps and triceps are also involved in the stretch.
• It has a meditative effect and thus helps to grow spiritually.
• The pose promotes good blood circulation in the entire body.

Health Conditions that Might Benefit from Patan Vrksasana

• Elderly people benefit from this asana as it enhances the overall balance and coordination of the body.
• It strengthens the weak leg muscles along with muscles of the thigh, knee, calves and ankles.
• It helps in posture aids and helps in increasing energy.
• It helps to relieve pain due to varicose veins by improving circulation.
• It helps to relieve stress-related disorders by calming the nervous system.
• It helps to treat mild depression.

Safety and Precautions

• People with recent ankle, foot, leg or hip injuries should avoid this pose.
• People with balance issues should be cautious and should modify the pose.
• People with uncontrolled high blood pressure should avoid this pose as balancing may temporarily cause fluctuation in blood pressure.
• People with heart issues or any cardiovascular issues should avoid this pose.
• People with joint or muscular tension, migraine or severe headache should avoid or modify this pose.
• People with eye issues or any recent surgery should be cautious.

Beginner’s Tips

• Start with a few stretches to stretch your hips, thighs and hamstrings.
• Use the wall as a support by standing against it to maintain balance and stability in the pose.
• Maintain deep breathing throughout the pose, and engage your core. Keep your spine straight in your upper body lift.
• Keep your shoulder, chest, and hips in a straight line. You can replace the rest of your hands at the heart center.
• Practice regularly to get the balance in the pose. If you lose your balance during the pose, bring your lifted foot back on the floor and start slowly again.

Patan Vrksasana Variations

• You can stand against a wall, take support of the wall, slowly lean forward, lift one of your feet, and do the same steps as in this posture.
• You can practice half moon pose as its variation, then practice with your clasped hands at the back.
• You can also practice the variation by dropping the extended leg on the mat and holding your palms in prayer at your back. Bend the knee of your leg, already on the mat.
• You can practice standing splits by stretching the lifted leg and leaning toward the floor. Take the support of your hands for this pose. This pose opens your hips completely.
• You can practice Virabhadrasana III with your hands over your head and balancing on one foot.
• You can keep a yoga block for support of your hand. Hold the yoga block with both hands and then hinge forward with one of your legs lifted. This is good for beginners to get balance in the pose.

The Physical Alignment Principles of Patan Vrksasana

• Keep your alignment correct to avoid any injury to any body organ.
• Place one of your legs firmly on the floor and raise your leg very slowly, maintaining the spine’s natural curve. Keep your back straight.
• There should not be any strain on your neck. Keep your shoulders relaxed and chest lifted. Engage your core. Keep your biceps towards your face and direct your gaze to the floor.
• Keep your hips square. Do not rotate the body to the left or right while hinging forward.
• Practice on both sides by switching your legs. Hold the pose till you are comfortable. Use props if needed.
• Progress slowly toward making the pose deeper. Focus on correct alignment first.
• Do not release the pose quickly. As you progress towards the pose, the release should also be very slow, focusing on the alignment.

Patan Vrksasana and the Breath

• As you begin your pose with tadasana. Inhale and exhale, stretch your arms at the back, and at the same time, start lifting your foot off the ground. Do not clasp your fingers at the beginning.
• Inhale and exhale, clasp your fingers and move your upper body towards the floor. Try to relax in every movement with deep breathing.
• Coordinate your breathing with your correct postural movements. Maintain deep breaths throughout the pose.
• You can deepen your practice with correct breathing and practice variations of this pose.
• Release the pose slowly by exhaling and returning to the starting position. Relax and take a few breaths.

Common Mistakes

• Do not start the practice without a few warm-up stretches to open your body.
• Keep your back straight and chest open. Engage your core. Keep your navel pulled in. Practice Ujjayi breath throughout the pose.
• Do not strain your neck or shoulders. Keep them relaxed.
• Do not be in a hurry to rush to the final pose too quickly. Practice slowly and practice regularly.
• Use props whenever needed. If there is pain anywhere in the body, modify this pose accordingly.

Follow-up Poses

• Vrksasana (tree pose)
• Virbhadrasana II ( Warrior II )

Preparatory Poses

• Utthita Trikonasana (Extended Triangle Pose)
• Baddha Konasana (Bound Angle Pose)

The Bottom Line

This pose is all about focus, concentration and being aware of your breath, let it guide your movements. It requires flexibility, balance and a strong core to stay stable on one leg. Start with simpler one legged poses and work your way up with a yoga teacher. If you have any health concerns, consult your doctor before practicing this pose. Also, regular practice can help reduce stress, ease anxiety and calm the body and mind.

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