New Beginnings Yoga - Pose of the Month March
Tree Pose
Vrksasana
How difficult it is to stand straight and tall.
How much more difficult to do it on one leg.
God knew what she was doing when she made us bipedal.
Yet we spend most of life hunched over, denying the true weight of the gift we've been given.
Now the trunk aches as it tries to expand to full height-buried, as it's been, in the bone.
Gain and loss victory and defeat fame and shame body and mind
mind and soul-dualities vanish.
The tree grows green against the blue sky drawing the sun's rays
through the slatted shutters of the ribs.
We are the roots.
We are the forests and the trees.
Here, there is only one trunk.
On it rests the world.
-- Leza Lowitz
Step by Step
1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
Anatomical Focus
- Thighs
Therapeutic Applications
- Sciatica
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
Contraindications and Cautions
- Headache
- Insomnia
- Low blood pressure
- High blood pressure: Don't raise arms overhead
Beginner's Tip
If your 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.
Variations
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.
Modifications and Props
You can stand with your back braced against a wall if you feel unsteady in this pose.
Partnering
If you are practicing Virasana with arms raised overhead, a partner can help you lift and lengthen your arms. First raise your arms perpendicular to the floor. Have your partner stand behind you and press inward against your outer upper arms, then lift your outer arms toward the ceiling. At the same time, draw your inner arms downward, from the wrists to the tops of the shoulders.
Preparatory Poses
Follow-Up Poses
- Standing poses
Deepen The Pose
As with Tadasana , you can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.
Article From - Yoga Journal - Tree Pose
Pictures were taken at the Heart Center
