Vrksa means tree Asana means pose in sanskrit final pose looks like an erect tree. The asana is pronounced as VRIK-shAH-sana. Asana was first mentioned in Hatha Yogic text Gheranda Samhita 11:36. Tree are human’s best friends from first breath to till last breath , from cradle to coffin. We cannot live without them. Like trees branches you can do this pose with arms variations in namaskar mudra, arms over the head in namaskar mudra or open arms in gyana mudra. Bhavana (emotion/feeling during pose): Imagine your standing leg is like the roots of your tree, and your stable pelvis carries energy from your roots up into the spine and torso, creating a strong trunk. Your arms reach up and out like branches expanding into the sky.Feel grounded, strong and balanced. Ready to bear all challenges, obstacles and bad seasons of Life. 

YOG MANTHAN-Vrksasana

How to do a Tree Pose?

1. Stand tall and slowly shift your weight from your left foot to your right foot.

2. Raise your left foot off the ground and press down into the ground with your right foot.

3. Rest your left foot against your right leg (anywhere that feels comfortable but not against your knee cap).

4. Gently pull your left knee back so that your hips are square and bring your hands together in front of your chest in Namaskar Mudra.

5.Keeping your gaze straight ahead, breath slowly in and out for five breaths

6. Slowly return to the starting position and repeat on the other side.

Effects of Vrksasana

1. This improves body-mind co-ordination.


2. Thigh and calf muscles, ankles and the spine are made strong.

3. Stretches the groins and inner thighs, chest and shoulders.

4. Improves sense of balance.

5. Relieves sciatica and reduces flat feet.


Precautions in the practice of Vrksasana


1. Remember to stand erect.

2. Folded knee should point toward their respective sides.

3. This is a balancing pose. If you feel like losing your balance then come back and practice again.

4. People with high blood pressure should not raise their arms overhead.

Beginners Tips:

1. If a raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh.

2. If the tree pose is new for you consider using a chair or wall to assist with balance.

 balancing, place a finger on a wall for support or keep the left toes touching the floor as the left heel rests against the right ankle.

YOGMANTHAN-Vrksasana

4. If the foot slides down the support leg fold loose leggings.

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