Tree Pose(vrksasana): Steps, Benefits, Tips & Precautions

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July 8, 2022

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Yoga has been there for centuries. In India, almost everyone knows what yoga means but only a small percentage of the population practices it. Though this number has been steadily increasing as people are getting more aware of the benefits of yoga and developing their immune systems.

From the Sukhasana (The Easy Pose) to the Taraksvasana (Handstand Scorpion Pose), yoga has a wide range of poses. There are 84 different poses in yoga, but in this article, we are going to discuss Tree Pose benefits, meaning and how to ideally perform it.

Also known as Vrikshasana yoga, Tree pose yoga, Tree asana and Bhagirathasana, this yoga is the perfect yoga for beginners, as no prior knowledge is required to get started. Let’s start with the basics!

What is Vrikshasana Yoga?

The first written proof of yoga was found around 200 BC to 400 AD when books named Yogsutra written by Patanjali and Yogayagyavalkam written by yagyavalkya were recovered.

As Sanskrit was the primary language for communication in the north western part of the Indian subcontinent during that time, the word Vrksasana comes from Sanskrit simply translating to ‘Vrksa’ – Tree and ‘Asana’ – Posture or pose. Thus, it is popular by the name of Tree Pose replicating the stance of the tree. Unlike other asanas, while practising Tree asana your eyes should be open since eyes maintain the balance of your body.

Tree Pose Yoga Benefits

It is essential to be aware of the ‘Why’ before we move on to the ‘How’ to do the Vrikshasana pose. Let us discuss the benefits of performing Tree pose yoga. Some of the salient Vrikshasana benefits you should be aware of are mentioned below:

1. Improves Body Posture

While performing Tree Pose asana, all the leg muscles are involved. Right from the thighs to calves followed by ankle and the foot muscles all while stretching the hands upwards, and this maintains the posture.

2. Better Neuromuscular Co-ordination

Neuromuscular coordination is simply the communication between your mind and body. Vrksasana yoga helps you enhance your concentration which is impossible without keeping your mind steady. Hence, it keeps your mind healthy and at the same time maintains the physical body; thereby, resulting in better neuromuscular coordination.

3. Improves Stability and Balance

From all the Vrikshasana benefits while practicing the Vrikshasana steps, balance is the most important benefit. Vrksasana Tree Pose teaches you to keep your body balanced on one standing leg.

4. Strengthening And Opening Of Hip Bones

Normally when hips are tight, they exert more load on our spine, resulting overexertion of the energy in our body. Bhagirathasana can help you open the hips while strengthening the hip bones.

5. Reduces Anxiety and Stress

The biggest benefit of practising Vrksasana Tree Pose is that it helps you keep calm by relaxing the central nervous system. Thus, it not only helps improve concentration and focus but also reduces anxiety and stress.

Some other Tree Pose yoga benefits:

Develops patience
Avoids uneasy state of mind
Has a calming and grounding effect
Improves blood circulation

How to Practice Vrikshasana Steps?

Here is the step-by-step guide on how to practice Tree Pose yoga at home:

Step 1: Start the Tree pose by getting into Mountain Pose first. Now slowly shift your body weight on one leg thus, making it your standing leg. If you feel like you are losing balance, you can practice tree pose against the wall.

Step 2: Now raise the other leg (which is firmly touching the ground) with the help of your hand.

Step 3: Next place the lifted leg against the upper thigh of the standing leg. It's okay if you can't lift your leg high, make sure you lift it either above or below the knee joint.

Step 4: Press the lifted leg against the thighbone firmly and vice versa.

Step 5: Place your bent knee into the midline.

Step 6: Keep the abdomen strong while moving the groins back and apart.

Step 7: Stretch your spine in both upwards and downwards directions (towards head and leg bones).

Step 8: Now look straight at the fixed point to improve your focus and balance. Thus, making it your point of focus.

Tree Pose: Tips and Precautions

It is essential to know about the precautions before practising the vrksasana yoga, as it will help you avoid unwanted confusions or injuries. Below are some things to keep in mind while practising the Tree Pose asana:

Make sure the hips do not pop out to the side, maintain your hips as square as possible – as we do in mountain pose.
As mentioned earlier, avoid pressing your lifted legs foot against your knee joint. Pressing the foot against the knee joint may leave your knee joint very unstable.
Make sure you keep the stance of your bent leg by maintaining the position of the knee pointing outwards. Make sure it does not come forward.
You should avoid clenching the foot of your standing leg. While practicing the Tree pose, clenching the foot will result in small unnecessary movements followed by loss of your balance.
Engage your muscles of the standing leg, calves, hips glutes it'll help maintain balance while practicing the Vrikshasana pose.
Keep your breathing even and relax your mind, it'll help you achieve the ideal Tree pose stance.
People with high blood pressure should avoid lifting their hands while performing Tree asana because lifting your hands will result in increasing the blood pressure. You can practice Vrksasana by holding your hands in the namaskar sign against your chest.

Conclusion

Summing up, Tree pose will help you get a balanced body. The Tree Pose benefits are not limited to your physical health but it also helps boost your mental health by relaxing your mind.

It is now time for you to get your yoga mat and start performing the Tree asana. It is always good to have a yoga trainer while practising yoga. In pandemic times, online yoga classes can be an ideal choice for your home workouts. Make sure you read all the tips mentioned above, it'll help you perform the ideal stance and get the most out of the practice.

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