TREE POSE
Vrksasana
(Vrik-SHAHS-anna)
Vrksa = Tree
Steps:
- Standing in Tadasana, shift weight to left foot and ground it into the floor. Lift the right knee and turn it outwards as you open hip flexor. Reach down and grab right ankle.
- Lift the right foot up and place the heel high into the left thigh. Toes pointing downwards towards the floor. The center of your pelvis should be directly over your left foot.
- Rest your hands of the top rim of your pelvis. Make sure the pelvis in is a neutral position, with the top rim parallel to the floor.
- Lengthen your tailbone toward the floor. Firmly press the right foot into the inner thigh and resist with the outer left leg. Press you hand into Anjali Mudra. Gaze softly at a fixed point in front of you on the floor a few feet away.
- Stay for 30 seconds to 1 minute. Step back to Tadasana and repeat on the other side for the same length of time.
Modifications and props:
You can stand with your back against a wall if you need to feel steadier.
Variations:
Stretch your arms straight up toward the ceiling, parallel to each other; touch the palms tighter forming an inverted V with the arms.
Benefits:
Strengthens thighs, calves, ankles, and spine; stretches the groins and inner thighs, chest and shoulders; improves sense of balance; relieves sciatica and reduces flat feet;
Contraindications:
Headache; insomnia; low blood pressure; high blood pressure: don’t raise arms overhead