The Tree Pose.
How to Perform Vrikshasana
1. Stand in the pose of Tadasana. Slightly shift the weight of your body on the left foot and bend your right knee. Take care that your left foot’s inner side should be firmly on the ground. Reach down and clasp your right ankle with your right hand.
2. Pull up your right foot and keep the right sole against the inner side of the left thigh; if it is possible, keep the right heel such that it presses into the inner left groin, and the toes point toward the ground. Take care to keep the centre of your pelvis directly over the left foot.
3. Take your hands and place them on the top boundary of your pelvis. Ensure your pelvis is placed in a neutral position, with the top margin kept parallel to the ground.
4. Stretch your tailbone towards the ground. Press the sole of your right foot against the inner thigh firmly; while simultaneously resisting it with your outer left leg. Keep your hands in Anjali Mudra. Softly gaze or focus at a fixed point approximately 4-5 feet in front of you on the ground.
5. Stay in the pose for around 30-60 seconds. Exhale, return to Tadasana and repeat with the legs reversed for the same duration. Relax.
Vrikshasana Benefits
Western Physiology
Vrikshasana has a therapeutic effect on mental and physical health.
- Vrikshasana improves mental health:
- It helps to relax the mind and relieve anxiety (Tree Pose. Yoga Journal, 2022).
- Vrikshasana stretches and strengthens the muscles:
- It helps stretch the groins and inner portion of thighs, shoulders and chest.
- It helps in toning the muscles of your legs.
- It helps in strengthening the calves, ankles, thighs and spine.
- Other therapeutic effects of Vrikshasana include but are not limited to:
- It relieves the pain from sciatica and also in reducing flat feet.
- It helps improve balance and gives you a sense of poise (Yelluru et al., 2016).
Yogic Physiology
For people with a Vata dosha, tree pose can help to ground and calm the mind. It is also a good pose for improving balance and concentration.
For people with a Pitta dosha, tree pose can help to cool and calm the mind. It is also a good pose for improving flexibility.
For people with a Kapha dosha, tree pose can help to energise and motivate the mind. It is also a good pose for improving strength and stamina.
The heart marma point of hands (tala-hridaya) and heart (hridaya) draw together when the hands rest in prayer pose at the chest, pacifying the heart and possibly prompting a sense of self compassion coupled with gentle intention.
Chinese Medicine
It is also a good pose for stimulating the liver and gallbladder meridians.
Contradictions and Cautions
- Individuals suffering from headaches, insomnia and low blood pressure should not perform this pose.
- Those with high blood pressure should avoid raising their arms overhead.
Preparatory Asanas
Follow up Asanas
- Standing poses
Tips for Beginners
If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh.
Variations
Lift your arms to the ceiling, parallel to each other, palms up, or touch your palms together to form an inverted V with your hands.
Modifications and Props
Practitioners can stand with their back against a wall if they feel unsteady in this position.
Deepen the Asana
Like Tadasana, practitioners can challenge their balance by practising this asana with their eyes closed. Learn to balance without any connection to the external environment.
References
Tree Pose. Yoga Journal. (2022). Retrieved 19 July 2022, from https://www.yogajournal.com/poses/tree-pose-2/
Yelluru SN, Shanbhag RR, Omkar SN. Understanding Vrikshasana using body mounted sensors: A statistical approach. Int J Yoga. 2016 Jan-Jun;9(1):4-11. doi: 10.4103/0973-6131.171712
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