Standing Poses
Vrkshasana (Tree Pose)
Level: All levels
Category: Standing Pose, Core Pose
Vrksha = tree.
Organizing the pose
• Stand in Tadasana (Mountain Pose).
• Bend the right leg, take hold of the ankle and place the sole foot on the inside of the left thigh with the toes pointing down the leg.
• Bring the palms together into Namaskarasana (Prayer Position) in front of the chest.
• Lift and open the chest.
• Inhale and raise the arms up over the head, alongside the ears.
• Hold the position for several breaths.
• Exhale and bring the palms down in front of the chest again and bring the leg back down.
• Come back to Tadasana (Mountain Pose), and then repeat on the second side.
• Bend the right leg, take hold of the ankle and place the sole foot on the inside of the left thigh with the toes pointing down the leg.
• Bring the palms together into Namaskarasana (Prayer Position) in front of the chest.
• Lift and open the chest.
• Inhale and raise the arms up over the head, alongside the ears.
• Hold the position for several breaths.
• Exhale and bring the palms down in front of the chest again and bring the leg back down.
• Come back to Tadasana (Mountain Pose), and then repeat on the second side.
Practice Points
• Spread the toes and ground through the standing
foot. Lift up through the standing thigh.
• Press the bent leg foot into the thighs and the thigh back into the foot.
• Reach the bent thigh out to the side without turning the pelvis.
• Keep the hips squared off, do not let the pelvis rotate towards the bent knee.
• Soften the hip of the bent leg and level the pelvis.
• Reach the bent thigh out to the side without turning the pelvis.
• Lengthen the left and right sides of the trunk evenly.
• Press the bent leg foot into the thighs and the thigh back into the foot.
• Reach the bent thigh out to the side without turning the pelvis.
• Keep the hips squared off, do not let the pelvis rotate towards the bent knee.
• Soften the hip of the bent leg and level the pelvis.
• Reach the bent thigh out to the side without turning the pelvis.
• Lengthen the left and right sides of the trunk evenly.