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Tree pose (Vrikshasana) steps, benefits and precautions

Tree pose or Vrikshasana is a standing yoga pose that is practiced by beginners and intermediate yoga practitioners.

Tree pose steps, benefits and precautions

Vrikshasana meaning

The sanskrit name of the tree pose is made of two words.

  • ‘Vriksha’ meaning Tree
  • ‘Asana’ meaning Pose

The name of the pose is owed to its similarity with the steady stance of a tree. It is a balancing asana and is one of the more popular yoga poses practiced in modern yoga classes.

Tree pose (Vrikshasana) steps, benefits and precautions

How to do the tree pose?

Step one

A number of practitioners advice to start the Tree pose from Tadasana. However, you can start by standing completely erect with your arms on the sides of your body as well completely relaxed.

Step two

Ensure that your left leg is straight and bend your right knee. Place your right foot high up on your left thigh. 

It is very critical that you place the sole of your foot flat at your inner thigh. One common mistake a lot of people do at this step is to place their right leg too low and closer to the knee. Doing this can put unwanted pressure on your knees and is not advisable.

Keep your left leg straight and try to get steady.

Step three

Once you have found your balance, inhale deeply and slowly raise your arms above your head and bring them together in the ‘Namaste’ position. Try to hold the position.

Step four

Ensure that your back is erect and hold the pose for 8-10 breaths. I have usually found that looking intently ahead on a stationary object helps in maintaining balance for a longer period. 

This part is tough for newbies as you will have a tough time maintaining your body balance. However, the same can be achieved within a week to 10 days of practice. As a new practitioner, you can also use a wall for balancing in the initial stages.

Step five

After holding the pose, exhale gently and bring your hands down to your sides slowly. Now, release the right leg from your left thigh and stand up straight. You can also stand in Tadasana.

Step six

Repeat Step 2 to Step 5 for the opposite leg as well. 

Benefits of the Tree pose

  1. Vrikshasana improves the strength of your legs and tones your leg muscles. At the same time, it opens up your hip as well.
  2. It helps in improving your overall balance and leads to an increased core strength as well.
  3. Brings balance and and concentration to the mind
  4. The Tree pose helps in making you more stable and flexible. It also has a positive impact on your overall concentration and mental well being.
  5. It makes you stable, flexible, and patient. It enhances concentration and activates all the mental faculties.
  6. People from Sciatica have also reported a relief from the ailment on practicing the Tree pose.

Precautions and contraindications

  1. People who suffer from issues of high or low blood pressure should avoid practicing Vrikshasana. 
  2. People who suffer from migraines  or insomnia should also avoid this asana.

Related yoga poses to the tree pose

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