One of the most familiar poses associated with yoga is tree pose. Easily modified for every flexibility level, tree pose or vrksasana, is a beautiful and grounding asana. 

Benefits: 

Strengthens the legs, helps with balance and grounding. Stretches the thighs, groin, and torso. 

How to

  1. Begin in standing mountain pose tadasana.
  2. Shift your weight over to your right foot, making sure all 4 corners of your foot are firmly rooted into the ground. 
  3. Gently bring your left leg up, bending at the knee, and place that foot on your right leg. You can start by placing that left foot on your right ankle, then bring it up to your right calf, and eventually to your right thigh (using your hand for help). Avoid placing your foot on top of your knee joint. Make sure your left knee is pointing out to the side to maintain the stability in your hip joints.
  4. Keep your belly button pulled in and your core engaged. Try to keep your hips square to the wall that you are facing. 
  5. Bring your hands to prayer, up above your head, or rest them at your sides–find a place that’s comfortable for you. 
  6. Maintain your focus on something that isn’t moving so that you can find your inner balance. 
  7. Repeat on the other side. 

Modify it:

Keep your right foot low on the left leg until you’re feeling balanced enough to bring it higher. Use a wall, or some other support system, to place your hand on if you’re feeling wobbly. Remember, wobbles are ok and part of the learning process!

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