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Vrikshasana (Tree Pose) Step By Step Guide, Benefits and Tips For Beginners

Vrikshasana is a popular Hatha Yoga standing and balancing pose. It is one of the 32 asanas listed in the Gheraasahit.

Unlike most Yoga Asanas, this one is performed with open eyes. Because this asana requires us to keep our entire body balanced on one foot, we perform it with our eyes open. We’re standing straight and tall, like a tree in an elegant stance, but with only one leg.

In this asana, our bodies resemble a tree/Vriksha or tree stance. As a result, it is known as Tree Pose or Vrikshasana.

The great sage Bhagirath is said to have done Tapasya (penance) in Vrikshasana for 1000 years in order to bring the divine river Ganga to Earth. This fact alone demonstrates the importance of this asana.

How To Do Vrikshasana

Preparatory Poses

• Utthita Trikonasana (Extended Triangle Pose)
• Virabhadrasana II (Warrior II)
• Tadasana (Mountain Pose)
• Baddha Konasana (Bound Angle Pose)

Instruction

As in Tadasana, stand tall and straight.

Entering the Vrikshasana

1. Bend the right leg at the knees and place its heal at the root of the left leg’s thigh, starting in tadasana. The sole of your shoe should be firmly pressed and flat against your thigh, with your toes pointing downwards.
2. Balance the body weight over the left foot, distributing it evenly on the toe balls, heals, inner and outer parts of the foot.
3. Straighten your arms and raise them above your head. Then, over your head, join the palms of both hands. The hands will be in the Namaste position.
4. Maintain a straight face and focus on one thing at a time. Breathe deeply to allow Prana to flow through your body.
5. Hold the position for 30-60 seconds, depending on how comfortable you are.

Release

• When you’re finished, separate your palms and lower your arms.
• Now, slowly let go of the right leg, straighten it, and relax. All of this must be done with an exhalation. You will return to Tadasana here.

The preceding procedure was completed with your right leg raised and your left leg straight. After a few breaths, repeat with the left leg up and the right leg straight.

You must repeat the process 5 times with your right leg and 5 times with your left leg. Consider yourself to be a tree. Your gaze is fixed on the sun, and your feet are firmly planted on the ground. Try to be as steady and rooted as a tree.

Feel the joy of the asana’s calmness and stillness. Feel the positive vibrations of your roots and visualize the foundation of your being.

Step by step video tutorial: tree pose

Follow Up Poses

• Katichakrasana (Waist Rotating Pose)
• Uttanasana (Standing Forward Fold pose)
• Savasana (Corpse Pose)
• Eagle Pose (Garudasana)
• Airplane Pose (Dekasana)
• Utkatasana (Chair Pose)

Modifications

Any yoga pose that causes pain should be avoided at all costs. However, if a specific yoga pose necessitates alternate approaches, they should be pursued first, followed by a gradual mastery of the main yoga pose. We have a few options for Tree Pose (Vriksasana).

• To begin, you can use the wall as support for your lower back. This will allow you to stretch without fear of falling.
• If raising your arms in Namaste above your head throws you off balance, a simple Namaste close to your chest can help.
• To begin the art of balancing, simply place the insides of your soles of one foot near the insides of the ankles of the other foot. You could gradually increase your confidence by moving your foot upwards.
• You could also place your arms on your hips to support the upper body while the lower body is in Tree Pose.
• If the foot inside the thighs of the other leg begins to slip, you can hold the ankles with one hand while balancing the body with the other.

Tips For Beginners

If you are a beginner, you may find it difficult to maintain balance on one foot. So, in this case, you can rely on the wall. Simply stand in front of a wall and perform this asana while leaning against it.

It is difficult at first to place your foot on the upper thigh. So it’s fine if you put your foot on the lower thigh of the opposite leg.

Contraindications & Precautions

• Injury and Surgery: Because this is a hip opener that also puts pressure on the knees, ankles, and shoulders, students who have had an injury to these joints should avoid this practice entirely. Furthermore, if students are recovering from a recent surgery involving any of the joints mentioned above, or even a surgery involving any internal organ, they should avoid practicing this pose. However, if the student is comfortable balancing on a chair, a block can be considered.
• Ailment and Physical Strength: Because this pose requires some basic strength in the muscles of the legs, hips, and back, students with physical issues should take it slowly or even avoid it. Tree Pose should be avoided if you have vertigo, a migraine, hip or knee arthritis, a history of hip replacement surgery, or any other condition that is contraindicated. Furthermore, for those who are recovering from a long disease or ailment and have been confined to their bed for an extended period of time, beginning with balancing poses like these should be done with caution and care.
• Lack of Body-Breath Connections: Vriksasana necessitates concentration and awareness. Without proper knowledge of the body-breath connection, the practice may disrupt energy levels and completely defeat the purpose of the practice. As a result, unless the students are completely prepared, they should not be exposed to this practice. However, the simple Beginner Tree Pose with very clear instructions can be considered.
• Others: Although senior citizens can perform this pose, it is important to provide them with clear instructions. The use of a wall or a chair should be encouraged at first. Furthermore, in prenatal yoga sequences, care should be taken to avoid holding the posture for too long. When incorporating peak pose yoga sequences, care should be taken to ensure that the body is adequately warmed up, including bringing breath awareness.

Vrikshasana (Tree Pose) Benefits

1. Stretches, Strengthens, lengthens: Vrksasana stretches and strengthens the legs, hips, back, core, arms, and shoulders. At the beginner level, this hip opener aids in pelvic girdle stability while preparing the body for poses such as Half Lotus Tree Pose (Ardha Padma Vrksasana), Half Chair Pose (Ardha Utkatasana), and others.
2. Flexibility and Range of Motion: This balancing pose engages the hips, knees, ankles, and shoulders, all of which work together to keep the body stable. With time, the external rotation of the hips, extension of the knee, and upward rotation of the shoulders prepare for counter movements in other poses such as Garudasana (Eagle Pose), Utthita Hasta Padangusthasana (Standing Hand To Big Toe Pose), Natrajasana (Dancer’s Pose), and many others. Thus, practicing Tree Pose over time helps to improve mobility in the joints and muscles involved, acting as a warm-up pose for other poses.
3. Chest, Diaphragm and Breath: When the arms are stretched upwards in Tree Pose, the chest, rib cage, diaphragm, and intercostal muscles are actively used (breathing muscles). The active use of these aids in the intake of more air into the lungs, ensuring that the lungs are used efficiently. If raising the arms above the head is difficult for some students, yoga teachers can have them bring their hands to their chest in Anjali Mudra (Namaskar Mudra). Breathing is improved as a result of the efficient use of the diaphragm and lungs, which has an impact on stability and balance while in the pose.
4. Awareness & Concentration: Paying attention to your breath, according to yoga guru B.K.S. Iyengar, aids in the integration of body and mind and the creation of a state of physiologic equilibrium. During the pose, students maintain a straight face. This promotes mindfulness. Students should bring their awareness to their pelvis and shoulders first, as this is the foundation of the pose, in order to achieve a fine line between balance and strength. Once the pelvis is stable, the awareness can shift to the rest of the body, including the legs, core, back, and arms, to complete the posture. Improved focus and concentration can help you gain confidence in other difficult balancing poses over time.
5. Alignment and Posture: Balancing in this pose without disrupting the prana flow necessitates a firm grasp on the alignment aspects. The placement of the foot in the groin, the outward movement of the hips and knees, the grounding action of the five toes with all of them pointed in front, the placement of the hips and pelvis, the alignment of the shoulders with the hips and foot, and the raised hands with the shoulders and hips all contribute to the pose’s completion to gain the most benefit. When all of these factors are in place, the posture is improved and balancing becomes easier. With repeated practice, the spine lengthens and the hips and pelvis become more stable and aligned, contributing to overall good posture. When one’s posture improves, so does one’s breathing.
6. Balance and Emotion: Your mental state is far more important than your physical ability when it comes to learning to balance. If you’re nervous or distracted, your body is likely to be disoriented. The Tree Pose, which can be considered a meditative practice, helps to bring balance in the physical body and the mental state of mind. It can help unwind and destress by bringing all of the awareness to the breathing. It can be included in teen yoga or desk yoga (by including the chair variation).
7. Energizing, Stress Relief, and Relaxing: The flow of energy (prana) is increased because most of the joints and muscles are engaged in the practice of Vrksasana, particularly the chest, core, back, and pelvis. The mind is controlled by breathing, which calms the nervous system and flushes out unwanted energy from the body. With the outflow of unwanted energy (apana vayu), space is created for the inflow of prana, which can then travel smoothly to the rest of the body. When one feels as if they are standing beneath a tree, the increased prana flow brings balance to the body-breath-mind and a deep sense of calmness within. It teaches students how to be both strong and flexible, how to be rooted without being rigid. Because a tree must be able to sway in the wind, feeling anchored in your feet is essential.
8. Stimulation and Organs: The Third Eye Chakra, which is known as the source of intuitive wisdom and creativity, is activated as a meditative pose with the gaze fixed on one point (students can also be encouraged to practice this with their eyes closed if they are comfortable) and breath awareness. The Root Chakra, which is responsible for stability and security, is stimulated by the pressure at the lower back/spine and the grounding action of the pelvis and foot. The activation of the core muscles has a subtle effect on the internal organs, stimulating them. Furthermore, as a hip opener with pelvic engagement, it has an effect on the reproductive system, assisting women with infertility issues by restoring hormonal balance.

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