The Pose –Vrksasana (Tree pose)

History/Meaning: Vrksa means tree in Sanskrit. The body once in this pose stands tall and strong yet able to yield and sway in harmony with natural forces

Level: Beginner to Intermediate

Execution: Begin in Tadasana (arms down by sides) with the feet firmly grounding into the earth. Then start shifting the weight to the right leg and gently lift the left leg placing the foot (toes pointing down) as high up the right thigh as possible (use the hand to pull the heel up as close to the groin as the body will allow). Bring the palms together into Anjali Mudra or prayer position in front of the heart. Pause here for a few breaths to assure balance and control and then when this position becomes comfortable reach the hands and arms overhead. Return to Tadasana and continue this process on the other side. For intermediate practitioners the gaze can float up toward the hands and the spine can arch backwards into a slight backbend.

Visualization Concepts – Envision the lower body (standing foot, leg and hip) as strong and firmly grounded and the upper body (including the raised leg) as pliable and yielding as a tree gently swaying with the wind. Find a drishti or stationary spot to focus on as you begin to develop balance, control and focus. Calm and lengthen the breath to ensure smooth movement of the energy within the body and of the expansion and contraction without the body.

Technical Instructions – Begin this balance with the weight evenly distributed over the arch or middle of the standing foot. As the standing leg begins to accept the weight of the body more energy needs to be directed toward it. The stronger the standing leg the stronger the balance. Pressing the raised foot and thigh firmly together will help lighten and lift the upper body reducing the gravitational force and perceived weight on the standing leg. The breath should be quite (long and slow) in this pose to reduce the outward movement of the respiratory muscles.

Benefits –

• Strengthens and tones the feet and legs
• Lengthens and increases the flexibility of the spine
• Improves balance and coordination

Contraindications –

• Care should be taken if have knee injuries or weakness
• Care should be taken if have problems with vertigo
• Care should be taken if have back problems

Avoid –

• Locking the knees
• Holding the breath
• Tensing the neck, shoulders and/or face

Modifications – As noted above the hands can remain at the hearts center or raised overhead. The raised foot can be anywhere on the standing leg (even with the heel at the ankle and the toes still touching the earth). Holding onto a wall can be useful until the strength and control to balance is achieved. If prone to locking the knees, keep the standing leg slightly bent while still lifting the kneecaps and engaging the feet and thighs.

Variations –

• Bound tree with lifted leg into half lotus and same arm behind back grasping foot

• Utthita Hasta Padangusthasana or big toe balance
• Virabhadrasana III or Warrior Three
• Garudasana or Eagle pose

Counter Poses –

• Ardha Baddha Padmottanasana or half lotus

Author note –Cindy Limeberry

Cindy is the founder of After The Masters, Art and Yoga Studio in Western North Carolina. Yoga, especially the practice of pranayama, has transformed her life by alleviating the asthma symptoms that have challenged her since birth. Read her story at http://www.afterthemasters.org .