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Tree Pose (Vrkasana) -
[vrik-shahs-anna]
vrksa = tree
Balancing postures are very literal in that they
develop our physical balance. In addition, they assist in
developing concentration, poise and awareness. In the nature
of a tree, the standing leg grounds itself into the earth
like roots of a tree as the upper body lengthens upward like
the branches. Ancient yogis of India were known to stand in
this posture for many days on the banks of the Ganges River
while meditating and chanting. The Yogi's say that if you
can hold Tree Pose with comfort and ease, it mirrors your
emotional and mental states.
- Stand in Mountain Pose
(Tadasana) for as long as it takes to gain a sense of balance
and grounding through the legs. Find a place to focus your
gaze upon, without straining the eyes. Keep your focus and
breath steady as you continue.
- Shift your weight onto the left leg. Slowly
bend your right leg, and place the soul of the foot onto
the inner side of the standing leg. You can place the foot
on the inside of the ankle, calf or thigh. The important
aspect of this pose is balance not where your foot rests.
To reach the inner thigh, guide your foot upward with your
hand. Press the foot into the thigh to keep from slipping.
- Press through the foot of the standing leg,
and as you breath to lengthen your torso up. Bring your
hands together in front of your chest into Namaste (universal
prayer position). Allow the breath to flow naturally. If
you feel stable, slowly raise your hands into the air above
your head and lengthen the spine upward.
- Concentration is key; hold for as
long as you feel comfortable. When you are ready to release,
bring your foot back down to the ground in a smooth flowing
movement. Alternate sides and repeat. Notice if are more
or less stable on this side.
Benefits:
- Develops awareness, balance,
concentration, and poise
- Revitalizes spine as well as the body and
mind
- Strengthens entire leg, ankles and feet
- Increase flexibility in the thighs
and hips
Cautionary Notes/Modifications
- If you find it difficult
to balance, place your fingertips against a wall or on the
back of a chair. Standing completely against the wall for
support is another option.
- Call upon your breath as a source of strength
for this grounding and quieting asana.
- Traditionally, we should begin with our less
dominant leg to stand on
- Standing on one leg is very challenging,
and we must always remember to honor where we are in every
moment. If you fall out of the posture, it's okay, smile
and try again!
- If you feel very stable try closing
your eyes while maintaining the pose
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