Vrksasana - Tree Pose

Type: Standing Pose, Balancing Pose
Level: Beginner to Intermediate
Use: Foundational Pose for any Standing Balancing Pose
Sanskrit Meaning: Vrksa = Tree, Asana = Posture

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Benefits

  • HELPS YOU TO FEEL GROUNDED

  • ENHANCES CONFIDENCE AND SELF-ESTEEM

  • IMPROVES SENSE OF BALANCE

  • STRENGTHENS TENDONS AND LIGAMENTS IN CALVES, ANKLES AND SOLES OF FEET

  • LENGTHENS SPINE

  • HELPS TO OPEN HIPS

  • STRETCHES THE GROIN, INNER THIGHS, CHEST AND SHOULDERS

  • PREPARATORY POSE FOR STANDING BALANCING POSES

how to do tree pose / vrksasana with proper form

common mistakes in tree pose / vrksasana

Avoid This

  • WEIGHT ON SIDE OF FOOT

  • BENT LEG’S FOOT RESTING ON KNEE

  • BENT LEG’S KNEE COMING TOO FAR FORWARD

  • HIPS UNEVEN

  • HIPS LEANING TO ONE SIDE

  • INACTIVE CORE

  • SHOULDERS SHRUGGED

  • CHEST CLOSED

  • CHIN DOWN

  • GAZING DOWN

proper alignment for tree pose / vrksasana

Try This

  • WEIGHT ON ALL 4 CORNERS OF FOOT

  • PRESSING BENT LEG’S FOOT INTO THIGH AND THIGH INTO FOOT

  • STANDING LEG’S QUAD ENGAGED

  • SQUARED AND EVEN HIPS

  • ABS AND GLUTES ENGAGED

  • NEUTRAL TAILBONE

  • SHOULDERS BACK

  • PROUD CHEST

  • NECK IN LINE WITH SPINE

  • LIFTING THROUGH CROWN

  • GAZING AT NON-MOVING OBJECT