Step by Step Guide

  1. Begin in Tadasana (Mountain Pose), standing at the top of your mat with your feet together.
  2. Shift your weight onto your left foot, rooting it firmly into the ground.
  3. Lift your right foot and place the sole against the inner left thigh, toes pointing toward the floor.
  4. Avoid placing the foot directly on the knee joint; either above or below is ideal.
  5. Find a focal point (drishti) in front of you and fix your gaze to help with balance.
  6. Engage your core muscles to stabilize your body.
  7. Bring your palms together in front of your chest in a prayer position or extend your arms overhead.
  8. Breathe deeply and steadily, maintaining focus and balance.
  9. To release, lower your right foot with control and return to Mountain Pose.

Benefits of The Tree Pose (Vrksasana)

  1. Improves Balance: Vrksasana strengthens the muscles in the standing leg, enhancing overall balance.
  2. Focus and Concentration: The pose requires concentration, promoting mental focus and clarity.
  3. Stretches Hips and Groin: It opens up the hips and stretches the inner thighs.
  4. Strengthens Ankles: The weight-bearing on one leg strengthens the ankles

Beginner Tips:

  1. Use a Prop: Place your foot on the inner calf or use a wall or a chair for support until you gain balance.
  2. Hands-on Hips: Beginners can start by placing their hands on their hips to help with stability.
  3. Soft Knee: Keep a micro-bend in the standing leg to prevent locking the knee.
  4. Perform the pose on both sides to maintain balance in the body.
  5. Avoid placing the foot directly on the knee joint to prevent strain.
  6. If you have high blood pressure or any balance issues, practice near a wall for support.
  7. Listen to your body, and if you lose balance, gently come back into the pose.