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Vrikshasana Yoga With Steps, Benefits, Duration and Images

Vrikshasana Yoga With Steps, Benefits, Duration and Images

Posture : Vrikshasana or The Tree Pose

Translation : The Sanskrit word vriksha means tree, thus this is the Tree Posture.

Pronunciation : vrik-shah-sa-na

Difficulty : Level 4

" Standing straight on the left leg, bend the right leg and place the right foot on the root of the left thigh. Stand thus like a tree on the ground. This is called Vrikshasana. "

Instructions :

  1. Stand with the feet together and the arms by your sides (see the tad-asana).
  2. Bend the right leg at the knee, raise the right thigh and bring the sole of the right foot as high up the inside of the left thigh as possible.
  3. Balancing on the left foot, raise both arms over the head keeping the elbows unbent and joining the palms together. Hold the posture while breathing gently through the nostrils for about 10 complete breaths.
  4. Lower the arms and right leg and return to the tad-asana, standing position with feet together and arms at the sides. Pause for a few moments and repeat on the opposite leg.

Comments :

The challenge of the Vrikshasana is maintaining balance on one leg. Poor balance is often the result of a restless mind or distracted attention. Regular practice of this posture will help focus the mind and cultivate concentration (dharana).

When practicing Vrikshasana it may help to imagine or picture a tree in the mind and apply the following technique: Imagine that the foot you are balanced on is the root of the tree and the leg is the trunk. Continue by imagining the head and outstretched arms as the branches and leaves of the tree. You may be unsteady for a while and find the body swaying back and forth, but don't break the concentration. Like a tree bending in the wind and yet remaining upright, the body can maintain balance. Aim to achieve the "rootedness" and firmness of a tree. Regular practice of the vriksha-asana improves concentration, balance and coordination. Because the weight of the entire body is balanced on one foot, the muscles of that leg are strengthened and toned as well. As you advance in this posture and are able to remain standing for more than a few moments, try closing the eyes and maintaining your balance.

Duration / Repetitions :

Hold the Vrikshasana as long as your comfortably can. Repeat it two or three times on each leg.

Health Benefits of Vrikshasana Pose :

  1. It makes lower body stronger.
  2. This posture will surely help you in making your lower limps strong, especially the thighs, calves, ankles and the spine, if you practice Vrikshasana regularly.

  3. It also works on your upper body.
  4. This asana also provides a good stretch to your shoulders, thighs, groin and the chest.

  5. It increases blood circulation makeing your blood flowrates normal.
  6. By stretching the chest, this pose helps in improving the functioning of the heart and increases heart rate. Blood circulation in the heart is also increased by doing this asana.

  7. It Reduces fats form various parts of the body.
  8. If you have excess of fat stored in your arms and the shoulders, you can reduce it by doing this pose.

  9. It makes kids taller.
  10. Kids are also greatly benefited by doing this pose. It improves the body posture of the kids and they are able to balance their body well. They can get taller by doing Vrikshasana.

  11. It helps in Maintaining body balance.
  12. Since you have to stand on one leg when doing this pose, it helps in maintaining good balance of the body. It is also good for your posture.

  13. It prevents flat feet and sciatica pain.
  14. You can prevent flat feet by doing Vrikshasana regularly. It also protects you from sciatica pain, which is caused by the sciatica nerve.

  15. It increacses self confidence.
  16. Doing this pose regularly increases your concentration power as well as your self-confidence.

  17. It relaxes your mind.

This asana is great for relaxing and revitilizing your mind and providing you peace of mind.


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