Vrksasana (vrk-SHAH-suh-nuh) is a standing balancing pose. This pose strengthens the leg muscles and helps develop stability. This pose keeps the hip open and stretches the sides of the trunk, lower back, and upper back. The arms stretched upwards promote flexibility of the shoulders.
In a study it was found that adding “Vrksasana” poses to the traditional exercises of postmenopausal osteoporotic patients can increase their balance and strength.
Tree Pose focuses on several muscles such as
- Leg Muscles (Soleus and other calf muscles)
- Back muscles (Rhomboids)
- Chest Muscles (Pectoralis)
Ideal For Health Conditions
- To improve Body and Mind coordination
- To activate pelvic muscles
- It helps to align the spine
- To increase focus and concentration
Benefits of Vriksasana or Vrksasana or Tree Pose
1. Improves Body and Mind Coordination
Vrksasana helps to develop a sense of balance and concentration, this improves coordination between the body and mind.
2. Stimulates Abdominal Organs
This pose helps to massage the abdominal organs, which aids in their proper functioning.
3. Reduces Flat Feet
Vriksasana helps to strengthen the muscles and ligaments around the feet, which reduces flat feet.
4. Relieves Sciatica
This pose helps to stretch the muscles and ligaments around the sciatic nerve, which relieves sciatica.
5. Therapeutic for High Blood Pressure
Vrksasana helps to regulate blood flow and lowers high blood pressure.
6. It is a Multiplanar Posture
Vrksasana is a multiplanar posture, which means it works on multiple planes or dimensions. On the physical level, Vriksasana tones and strengthens the muscles of the standing leg, from the hip all the way down to the ankle. It also builds bone density in the hips and legs due to the weight-bearing nature of the pose.
7. Helps to Activate Pelvic Muscles
The pelvic muscles play an important role in stabilizing the body during Vriksasana. When these muscles are activated, they help to create a solid foundation for the pose.
8. Builds Self-Confidence and Esteem
Vrksasana is often considered a challenging pose, and working through the challenges can build self-confidence and esteem.
Those with high blood pressure should not lift their arms up, but keep their palms in Namaste at the center of the chest. Those who are frail or elderly, or have osteoporosis, inner ear conditions, or balancing issues should take the pose with a wall support for a shorter period of time. Those with fatigue should refrain from this pose.
- Urdhva Hastotanasana (Palm Tree Pose)
- Tree Pose with slight lateral bending
- Tadasana (Moutain Pose)
- Urdhva Hastotanasana (Palm Tree Pose)
- If you find it difficult to balance, focus on keeping your standing leg strong and engaged.
- Try to keep your entire awareness centered on a single non-movable point in front of you.
- Carefully maintain your balance as you breathe.
- If you feel unsteady, don’t be afraid to come back down.
How to do Tree Pose
- Assume Mountain Pose or Tadasana.
- Shift your weight to your left foot and place the sole of your right foot high up on your left thigh.
- If this isn’t possible, bring your right foot to the inside of your left ankle or calf. Use your hands to help guide your right foot into position.
- Make sure your right knee is bent and that your right ankle and foot are pointing downwards.
- Press firmly with your right foot and lift up through the ball of your left foot to lengthen your spine.
- Once you are comfortable bring your palms together in the prayer position or Namaste at chest level or keep it overhead.
- Stretch your arms upwards, keeping them parallel to the floor.
- Look up and hold the pose for a few breaths.
- Release your hands to your chest, then straighten your right leg and repeat on the other side.
Mental Benefits of Tree Pose
- Help you find balance in your life.
- Helps you to stay grounded.
- Calms the mind
The Bottom Line
Tree Pose is an excellent beginner’s yoga pose because it teaches you how to balance on one foot. It also strengthens the muscles of the standing leg and opens the hips and upper back. Vriksasana is a multiplanar posture, which means it works on multiple planes or dimensions. On the physical level, Vriksasana tones and strengthens the muscles of the standing leg, from the hip all the way down to the ankle. It also builds bone density in the hips and legs due to the weight-bearing nature of the pose.
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