Latest from Facebook

Yoga Lily
Yoga Lily23 hours ago
#YOGA : WEDNESDAY 11 DECEMBER CLASSES
09:45 - Slow Flow & Yin Restorative (Lily) small group
18:15 - Beginners to Improvers Yoga (David)
19:45 - Slow Flow & Yin Restorative (Lily) small group
Our classes: https://yogalily.com/classes/
:
#LifeInBalance #MiltonKeynes #MiltonKeynesYoga #YogaMiltonKeynes #LoveMK #yogastudio #southfurztonmeetingplace #Furzton

Vrksasana, Tree Pose

By Yoga Lily 7 years ago
Home  /  Balance  /  Vrksasana, Tree Pose

How to do Vrksasana, Tree Pose: yoga balance pose

Vrksasana – The roots of a tree provide the foundation for its body and branches, so our feet and legs provide the support for our upper body to stand with strength and grace. Balance poses demonstrate our state of mind. Focus is necessary to maintain a steady balance if the mind is jumping from one thought to another.

1. Stand in Mountain Pose (Tadasana) and draw your awareness to your feet. Gradually transfer the weight to your right foot. Spread the toes and make sure the weight is evenly distributed. Visualise the sole of your right foot rooted to the earth.

Man doing yoga tree pose

Leg Positions

2. If you find balancing difficult place the ball of your left foot on top of the right foot. Pressing down makes balancing easier, lightly placing the foot on top makes it more difficult.

3. Place the left foot on the inside of the right knee. The raised knee points out to the side.

4. Place the sole of the raised foot on the inside of the supporting thigh. Push both legs together. Be careful not to push the supporting hip out to the side and out of alignment. Work the raised knee back, opening the hip.

Tree Pose - Female

Arm Positions

5. Bring the palms together in front of the chest. Shoulders down and back. Lift and spread the chest.

6. When steady in position 1, keep the hands together and raise the arms over the head with the elbows bent. Work on bringing the elbows back while keeping palms together and shoulders down.

7. Eventually you will be able to keep the hands together over the head and straighten the elbows. Hold steady and breathe deelply.

 

Coming out of the pose

  • It’s important to come out of the pose slowly and smoothly in order to maintain the benefit of a balance pose. Slowly lower the arms, then the leg.
  • Take the weight off your supporting leg and gently wiggle to relieve the tension and relax the muscles. To begin with, hold the pose for 20–30 seconds. Repeat, standing on the left foot.

 

Tips:

Gaze: Forward to infinity.

Counter Pose: 

  • Restful Deep Forward Fold, Uttanasana

Lighten:

  • For easier balance, take the raised foot lower down on the supporting leg lower down on the supporting leg, possibly even with the big toe lightly touching the floor.
  • Use the wall to aid balance if necessary.

 

Vrksasana, Tree Pose counter pose

In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.

Deep-Forward-Fold-Uttanasana

Restful Deep Forward Fold, Uttanasana

 

Category:
  Balance
this post was shared 0 times
 100
About

 Yoga Lily

  (105 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007 (7 years in the UK). She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.

Privacy Preference Center