Tree Pose (Vrksasana)

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Benefits: Tree pose is a beginner balance yoga pose because there are so many modifications that can be made for this pose to fit your level of flexibility and balance.  This pose can strengthen legs and improve balance.  

Stand with your feet hips distance apart (enough room for 2 fists to fit between your feet).  Feel your whole foot touching the floor, maybe the lifting your toes and mindfully bringing equal balance to the inside and outside of the foot.

Bring your hands to heart center or onto your hips.  Keep your right foot rooted down into the floor.

Bring your left heel to your right ankle with your toes on the ground to help you balance.  *Focus on a spot on the floor about 6 feet in front of you that isn’t moving – this is called a drishti spot and will help you keep your balance.*

Now start to engage your right leg muscles and your glutes, pull in your belly and open your chest.  Imagine a string pulling you up towards the ceiling.

Practice this pose for 1-2 minutes.  If you fall out of the pose, just relax and try again.

The greatest accomplishment is not in never falling, but in rising again after you fall. ~Vince Lombardi

For for a more challenging balance pose, bring your left foot to the inside of your leg – avoid pressing on your knee.  Slowly release your foot down and shake out both legs.

Practice this pose on the other side as well.  

Modifications:

Move to a wall or hold onto the back of a chair for support.

Listen to your body and honor YOUR personal edge. If holding this pose becomes painful, then back out of the pose and try again another day. If you have any medical concerns, talk with your doctor before practicing yoga.

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2 comments

  1. Being a mum of two kids, it is nearly impossible to take some time our for exercise or Yoga. These methods are really easy to do and doesn’t need more time. I really appreciate it and will practice for sure. I am going to bookmark this great Yoga article and will share with others for sure. Thank you for sharing this useful information, really forward to see more reads from you.

    1. Hi Sarah, Thanks so much for your kind words! Yes, any caregiver (whether you are caring for kids, parents or anywhere in between) needs to take time for themselves as well. It can save your sanity! Tree pose is great for bringing balance to your life. I hope you continue to enjoy this pose and the website!

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