Tree Pose - Vrksasana - Tutorial

Yoga is a tool which engages deep mental, physical, and spiritual aspects of ourselves. This pose allows us to cultivate balance, open our hips, and increase shoulder flexibility.

FINDING TREE POSE:

~Begin with weight evenly distributed between both feet in Tadasana, Standing Pose. Your kneecaps should be engaged and slightly lifted. Your gaze should be ahead of your. Relax your shoulders, tongue, neck, and upper body. Keep your spine erect. Imagine your middle fingers are pulling you towards the Earth.

~Find a fixed, still point. Focus your gaze here. Keep your eyes and body in one place. By finding a fixed point we can mimic its stability. This will help you balance on one leg.

~Shift your weight to one foot. Use your hands to place your other foot on the inside of your standing leg, either above or below the knee. Try to get your heel as close to your groin as possible. Be aware- if you rest the foot directly on the knee you may damage the joint. When placing the foot do not lose integrity in your hips. If your hips become disengaged your knee will come forward. Make sure your floating knee stays in line with your hips and is not coming forward. Engage your gluteus and core to move the knee. You should be in-line on one plane.

~Inhale your arms out to a cross. Expand your ribs outward as you inhale. Hold for a moment. Feel your breath all the way into your fingertips.

~On your next exhale join your palms above your head. Keep your elbows straight. Try to hug your ears with your biceps, without moving your shoulders. Relax your shoulders. Visualize that your shoulder blades are sinking towards your hips in order to open your heart.

~Hold your Tree Pose and breathe deeply. A slow and steady breath will help your balance. Focus on long exhales.

~On an exhale release the arms and gently life your foot back into Tadasana (Standing Pose).

~Repeat on opposite side. Always practice Tree Pose (Vrksasana) on the right and left for an equal length of time.

In yoga we move through a series of asanas, or poses. The names of the asanas represent the evolution of the yogi. So in Tree Pose, Vrksasana, we adopt the characteristics of a tree. Imagine roots coming down from your toes and your heel. Feel the way you balance on your foot. Become grounded. Imagine you’re becoming taller with each breath. Reach towards the sky with your chest. Allow yourself as a yogi to take the form of a strong, impartial shelter. The tree does not discriminate who it provides shade and refuge. Trees are compassionate to all. Feel your roots grounding you towards the Earth. Feel your leaves reaching towards the sky.

This is a helpful pose to find balance and strengthen the lower body. Set a timer and see how long you can stay in Tree Pose. You may be surprised to find your balance for five or even ten minutes. In this practice we can draw from the immense patience of trees. They are literally rooted to where they are, they must stay through any storm or drought. A tree is comitted. A tree has discipline in stillness. Approach yoga like the patient tree.

Tree pose can be incorporated in the standing portion of any Hatha, Iyengar, or Ashtanga Class. Yogis may practice Ujjayi Pranayma or Brahmari Breaths during tree pose. During an informed Kundalini practice one may also incorporate Kapalbhati in Tree Pose.

Remember, while in your tree, stay focused on your knees, shoulders, and hips.

Namaste.