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Vrksasana clarifies how challenging it is to stand on one leg.The students on the right are in the very last stages of pregnancy.
(vrik-SHAHS-anna) vrksa = tree
This pose focuses all your powers of mental concentration, whilst allowing you
to stay calm and centered in the mind. It develops balance and stability, and
strengthens the legs and feet, it also increasing flexibility in the hips and
knees. The tree pose is a balance pose incorporating three lines of energy,
emitting from the centre outwards. One line proceeds down the straight leg,
one line extends up the spine and out the fingertips, and the third moves out
through the bent knee.
Benefits: Strengthens thighs, calves, ankles, and spine. Stretches
the groins and inner thighs, chest and shoulders. Improves sense of balance
Relieves sciatica and reduces flat feet.
Emotional:Centres the emotions brings equilibrium to mind, body and spirit- brings the yin and yang energies into balance and strengthens the spirit if one is undergoing stresses in their life. Is a beautiful pose to do in nature as a meditative stance- watching the sunset over the ocean in this pose is a favorite of mine.
Contraindications/Cautions. Headache Insomnia Low blood pressure High blood pressure: (Don't raise arms overhead ) If you are pregnant please do the balancing poses close to a wall or with a partner for added support.
Step by Step: Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle. Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot. Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor. Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away. Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.
Variation: Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms.
Preparatory poses: Place your foot only on your ankle to begin and support yourself with one finger against the wall--next try just one foot beneath the knee as your balance improves you work you foot to being lodged into the top inner thigh or groin.
Modifications & Props: You can stand with your back braced against a wall if you feel unsteady in this pose.