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An Easy Guide to Vrikshasana, or Tree Pose Yoga

Tree Pose Yoga teaches us stability and balance, as our leg becomes the root of the tree, grounding us. As we search inside ourselves for the power to remain still, we also release calm inside our minds – creating stillness amidst chattering thoughts.

Vrikshasana

Tree Pose Yoga will tone your legs and stretch your groin. This yoga pose will also develop your sense of balance and your ability to focus without distraction - always useful in an open plan office, or looking after a house full of kids.


Watch a clip for this yoga pose 


How to do Vrikshasana, or Tree Pose in easy steps

Step 1:

Begin in Mountain pose (Tadasana).

Step 2:

Breathe smoothly.

Step 3:

Shift the weight into the right foot, strongly rooting into the mat.

Step 4:

Bring the hands onto your hips.

Step 5:

Inhaling, bend your left knee and slowly raise it toward your left thigh. Hold the foot with your left hand.

Step 6:

Place the left foot against your inner right thigh, maintain some pressure against the thigh to help you balance.

Step 7:

Gently direct the knee of the bent left leg out to the side. Keep both hips parallel, facing forward.

 
 
Step 8:

Engage your abdomen by gently drawing the naval towards the spine.

Step 9:

If possible, bring the palms together with the thumbs lightly on your sternum.

Step 10:

Gaze softly at a fixed point some feet away.

Step 11:

If you want to take it further, raise your hands overhead. Either bring the palms together or keep the arms apart.

 
 
Step 12:

Don't worry if you sway - trees sway. Keep grounded. 


Step 13:

Breathe evenly and balance for 5 to 10 breaths.

Step 14:

Exhale and release your arms down. Release your left foot and bring it down on the mat.

Step 15:

Repeat on the other side.

 
 





Vrikshasana

Yoga pose category:  Standing

Level: 1

Although Tree Pose Yoga is a pose for beginners, many yogis find it hard to balance on one foot. Try leaning against the wall to get familiar with the pose, until you become confidence and strong enough to balance without support.

Sanskrit words meaning: 

Vriksa - tree

Asana - pose

Yoga pose health benefits: 

Like all yoga poses, Vrikshasana has many health benefits. Use it to help with the following health conditions:

Stress

Sciatica

Flat feet

Balance issues

Anxiety

Pelvic stability

Yoga pose contraindications: 

Don’t practice Vrikshasana if you have any of the following health conditions: 

Back injury

Groin injury

High blood pressure

Low blood pressure



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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.

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