Vrikshasana (Tree Pose): Basics, Steps, Benefits & More

Vrikshasana, also known as the Tree Pose, is known for its ability to improve physical balance, stability, and concentration.

The pose is a well-known standing and balancing yoga pose, and it does have many benefits which lie in both improving the balance of the body as well as enhancing the entire nervous system.

Vrikshasana Basics

Meaning

When it comes to the appearance of Vrikshasana, it is like a steady and graceful tree. It is termed after Sanskrit words ‘Vriksha’ which translates as “tree,” and the asana means pose. For this particular pose, unlike other poses in yoga, you need to keep the eyes open so that you can keep your body balance.

Whenever you balance in this posture, you are inclined to focus your mind, and since you are concentrating, you actually realize that you are balancing. Whenever your mind wanders, your body does the same. Stress, along with tension, also creates problems in achieving balance.

Through stretching in this asana, while you stabilize your mind as well as your body, it also strengthens the bones as well as the joints and stretches both the chest and hips. It also loosens your shoulders and tones your arms.

It is better that this asana should be done in the morning, as it involves both concentration and meditation, and this morning is the best way to organize both these aspects as your mind will be free from all the worries and stress of the day.

Practice Guide for Vrikshasana (Tree Pose)

Vrikshasana involves a sequence of movements that challenge the practitioner’s strength, flexibility, and focus. To facilitate a step-by-step approach, the pose is divided into key components, allowing practitioners to grasp each element before attempting the full pose. These components typically include the initial posture, transitional phases, and the final position.

Steps To Do Vrikshasana

Warm-up

Start with a few minutes of gentle warm-up exercises such as neck rotations, shoulder rolls, and ankle circles to prepare your body for the practice.

Mountain Pose (Tadasana)

Stand with your feet hip-width apart, arms by your sides, and weight evenly distributed on both feet.

Shift Weight to One Leg

Shift your weight onto your left leg. Root the left foot firmly into the ground, spreading your toes for a stable base.

Find a Drishti (Gazing Point)

Choose a fixed point at eye level to focus on. This will help improve your balance and concentration.

Lift the Right Leg

Bend your right knee and bring the sole of your right foot to the inner left thigh. Avoid placing the foot directly on the knee joint. You can place it on the inner calf or ankle if needed.

Establish Stability

Press the sole of your foot into the inner thigh and the inner thigh into the foot. Engage your core muscles to maintain stability.

Align Hips and Shoulders

Ensure that your hips are level and facing forward. Square your shoulders over your hips.

Hands in Namaste Position

Bring your palms together in front of your chest in a Namaste position. Your elbows should be slightly bent.

Lift Arms Overhead

Inhale and, as you exhale, slowly raise your arms overhead, keeping the palms together. Your arms should be straight, and biceps should be close to your ears.

Lengthen the Spine

Lift your chest and lengthen your spine. Feel a gentle stretch along the sides of your body.

Maintain Focus and Breath

Keep your gaze fixed on the chosen point. Breathe steadily and with awareness, inhaling and exhaling through your nose.

Hold the Pose

Hold Vrikshasana for 20-30 seconds or as long as comfortable. You can gradually increase the duration as your strength and balance improve.

Release with Control

Slowly lower your arms and bring your right foot down with control. Return to Mountain Pose (Tadasana).

Repeat on the Other Side

Shift your weight to the right leg and repeat the sequence, placing your left foot on the inner right thigh.

• If balance is challenging, practice near a wall for support.
• Focus on the sensation of grounding through your standing foot.
• Experiment with different arm positions, such as extending them straight out to the sides, to find what feels most comfortable for you.

Health Benefits of Vrikshasana ( Tree Pose)

Enhances Coordination

Coordinating breath with movement is a key aspect of Vrikshasana . This synchronization improves overall body awareness and enhances coordination between breath and motion.

Mind-Body Connection

Vrikshasana encourages a strong mind-body connection by focusing on breath and movement. This can lead to improved mental clarity and a sense of inner balance.

Muscle tone

This asana helps a lot in strengthening the ligaments and muscles of the legs. By doing Vrikshasana, the knees of the legs become strong and the joints of the hips become flexible.

Improve balance

Vrikshasana promotes stability as it requires you to stand on one foot with the other foot on your inner thigh or shin. This helps improve your balance.

Improves posture

During the practice of Vrikshasana you keep your spine straight for a long time. It helps maintain correct posture while standing, sitting or walking.

Precaution

• Avoid this pose if you have ankle, knee, or hip injuries.
• Individuals with high blood pressure or balance issues should practice with caution.
• Always listen to your body, and if you have any concerns or medical conditions, consult with a yoga instructor or healthcare professional before attempting new poses. Regular practice will help improve your balance and overall well-being over time.

Conclusion

During Vrikshasana the body has to be kept stable in the same way as a tree remains stable on the ground. Our feet act like the roots of the tree and support the weight of the entire body.