ONE LEG STANDING BALANCE: KNEE BENT TO THE SIDE

Tree Pose (Vrikshasana )



Also Known As: Upward Hands Tree Pose (Urdhva Hasta Vrikshasana) or Pose Dedicated to Royal Sage Bhagratha (Bhagirathasana)


Pose Type: standing one-legged balance, mild backbend


Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)










How to Perform the Pose:


1. Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha, and ujjayi breathing. Find a still point on the floor to keep your gaze on. This will help you find and keep your balance.



2. Inhale and bring your weight onto the right foot. Exhale as you bend your left knee, and bring it out to the left side, opening the inside of your left hip. Keep your hips leveled and parallel to the floor (don't let your left hip go higher than your right). Keep the lower abdomen engaged to take out the compression (the arch) in the lower back.



3. Exhale as you place the sole of your left foot to the left calf muscle. Make sure the toes of your left foot are pointing to the floor. 



4. On the next exhale, grab onto the left ankle with your left hand and slide the left foot up to the inside of your left thigh, keeping the toes of the left foot pointing to the floor. Avoid putting pressure on your right knee. Make sure to keep the left knee out to the side as you open the inside of your left hip.



5. Inhale as you reach both arms up over your head, fingertips pointing up to the sky. Keep them straight and shoulder-width apart. Make sure to lengthen your neck and keep your shoulder blades down your back.



6. Exhale and bring your gaze to your thumbs (Pose #1). You can experiment with rolling your head all the way back, feeling the stretch in the front of your neck (Pose #2).



 7. If your shoulders are open, the neck is long, and your breathing is not constricted, you can bring your palms together on the exhale and look at your thumbs (Pose #3). With your palms pressed together, you can also experiment with rolling your head all the way back, feeling the stretch in the front of your neck (Pose #4).



8. Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the stretch. Exhale as you release the pose, come back to Mountain Pose (Tadasana), and repeat on the other side.



Modification: arms extended up over the head


1. arms shoulder width 


2. arms shoulder width, head rolling back


3. palms together


4. palms together, head rolling back vriksha-tree




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Tree Pose Benefits (Vrikshasana)


Tree Pose, also known as Vrikshasana in Sanskrit, is a popular yoga pose that has numerous physical and mental benefits. Here are some of the most notable benefits of practicing this pose:


Improves Balance: Tree Pose helps improve balance and stability, making it an excellent exercise for people with poor balance or who are recovering from an injury.


Strengthens Legs: By bearing weight on one leg, Tree Pose strengthens the muscles in the legs, particularly the thigh, calf, and ankle.


Increases Flexibility: Tree Pose stretches the muscles in the inner thigh, groin, and hips, increasing flexibility in these areas.


Improves Posture: Practicing Tree Pose can help improve posture by strengthening the core muscles and correcting any imbalances in the body.


Reduces Stress: Tree Pose is a calming pose that helps to reduce stress and anxiety. By focusing on maintaining balance and breathing deeply, you can quiet your mind and find inner peace.


Enhances Concentration: Tree Pose requires focus and concentration to maintain balance, which can help improve focus and concentration in other areas of life.


Increases Energy: Tree Pose is a great way to energize the body, especially when practiced in the morning.


In conclusion, Tree Pose is a simple but powerful yoga pose that offers a wide range of physical and mental benefits. Whether you're looking to improve balance, increase flexibility, or reduce stress, practicing Tree Pose regularly can help you achieve your goals. So, go ahead and give it a try!"