Yoga : Vrikshasana (Tree Pose)- how to perform

 


Vrikshasana, or Tree Pose, is a standing yoga posture that enhances balance, concentration, and inner stability. The name is derived from Sanskrit, where "Vriksha" means tree and "Asana" means pose. This asana mimics the steady and grounded stance of a tree, promoting physical and mental steadiness.

How to Perform Vrikshasana

  1. Starting Position: Stand straight with feet together and arms at your sides. Keep your spine erect and shoulders relaxed.
  2. Lift One Leg: Shift your weight onto the left leg and slowly lift your right foot.
  3. Place the Foot: Place the sole of your right foot on the inner side of your left thigh (above or below the knee, but not on the knee). Press firmly.
  4. Find Balance: Keep your left leg straight and engage your core to maintain stability.
  5. Hand Position: Join your palms in a prayer position (Anjali Mudra) at your chest or stretch your arms overhead.
  6. Focus: Fix your gaze on a point in front of you to improve concentration.
  7. Hold the Pose: Stay in this position for 20–30 seconds, breathing deeply.
  8. Release and Repeat: Gently bring your right foot down and repeat on the other leg.

Benefits of Vrikshasana

✅ Enhances Balance & Stability: Improves overall posture and coordination.
✅ Strengthens Legs & Core: Tones the thighs, calves, and abdominal muscles.
✅ Improves Concentration: Calms the mind and enhances focus.
✅ Boosts Flexibility: Opens up the hips and strengthens the knees.
✅ Promotes Mental Calmness: Helps in reducing stress and anxiety.

Precautions & Contraindications

⚠️ Avoid if You Have:

  • Severe knee or ankle injuries.
  • High blood pressure (keep hands at chest level instead of overhead).
  • Dizziness or vertigo issues.

⚠️ General Tips:

  • If you’re a beginner, practice near a wall for support.
  • Do not place the foot directly on the knee joint to avoid strain.
  • Breathe naturally and avoid holding your breath.

Practicing Vrikshasana regularly can enhance physical and mental stability, making it a great addition to your daily yoga routine.


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