Tree Pose (Vriksasana): How to Do, Benefits and Modifications

Usually, the term ‘Vriksa’ means ‘Tree’ and so, Vriksasana refers to the ‘Tree Pose’. The name generally suggests that the body in the tree pose yoga should look like a tree. A tree stands straight, strong as well as tall. Vriksasana usually comes under the balancing poses and also standing poses in yoga.

Tree pose is mainly considered to be a sort of base pose as many of the tree pose variations can be derived from this particular pose.  So, there are huge benefits of tree pose which you will get to know about in the later section. It usually helps in the boosting of energy in your body and this is the reason, why it can be included in the flow yoga sequences.

Chakras

The following chakras are balanced, activated as well as open with the help of tree pose:

• Muladhara Chakra Or Root Chakra
• Swadisthana Chara Or Sacral Chakra
• Anahata Chakra Or Heart Chakra
• Ajna Chakra Or Third Eye Chakra

Anatomy

Tree pose generally plays a very important role to benefit the following muscles and so, with the corresponding muscle focus, it can be included in the yoga sequences.

• Quadriceps
• Knees
• Hips
• Hamstrings

Vriksasana Yoga Sequences

Tree pose is most commonly found in the below-mentioned types of yoga sequences like:

• Kids Yoga Sequences
• Gentle Yoga Sequences
• Yoga Sequences For Teenagers
• Prenatal Yoga Sequences
• Hip Opening Yoga Sequences
• Yoga Sequences With Focus On Hamstrings
• Yoga Sequences For Quadriceps
• Yoga Therapy Sequences For Knees

How To Do Tree Pose?

You should be well aware of the way in which this pose should be performed. Usually, there are multiple ways to perform Tree like yoga Pose which depends on the focus of your yoga sequence.

Here are given the major steps which are needed to be followed in order to perform this pose.

1. First, you need to stand with 2 inches feet apart.
2. After that, you need to focus on a point in front. You should bend the right leg while exhaling and then place the foot generally on the inside of the left thigh. The heel should necessarily be touching the perineum.
3. Next, you need to join the palms in Namaste by inhaling as well as extending the arms up.
4. In this position, you should continue on the deep breathing which helps to pull in the tummy muscles. With every exhalation, the spine is also expanded upwards.
5. After that, you should stay here in this pose as long as you can focus on one particular point.
6. Next, you need to slowly exhale which helps to bring the arms down as well as place the right foot down to rest.
7. Finally, you should continue this particular step with the other foot.

Benefits Of Tree Pose

There are usually several tree pose benefits which are discussed well in this section:

Physical Or Anatomical Benefits

Tree pose plays a great role in the gradual improvement of neuromuscular coordination.

Tree pose contributes to a preferable tone up the leg muscles as well as ligaments.

Vriksasana or tree pose also helps in the improvement of alertness, endurance and also balance.

It helps in the proper alignment of the vertebral column. Along with that, it also contributes to the development of bone. It is because your muscles are usually stretched in the same direction in tree pose.

Benefits For Women

Tree pose also contributes to gradually relieve some of the premenstrual symptoms such as abdominal cramps as well as leg cramps.

Health Benefits

It also helps greatly to relieve anxiety and also stress as, in Tree pose, good amount of concentration is needed in order to balance the overall body on one leg.

Other Benefits in Brief

• It is known to reduce the particular risks of sciatica.
• It usually brings you to an invigorated as well as rejuvenated state.
• It is considered to be the best pose for any kinds of posture related complaints.
• It has the ability to strengthen ligaments in your feet and ankles.
• It helps to grant stability of both body and mind.
• It contributes to strengthening your arms, shoulders, spine, thighs, and
• It provided the optimum posture to your body.

When you Should Avoid Tree Pose Yoga?

People suffering from vertigo or high blood pressure must avoid this Asana.

People with insomnia or migraine must not perform this tree pose.

Also, it is important for beginners to start by keeping their raised arms away from each other for promoting better balance. You should gradually practice this pose by bringing them to the “namaskara” mudra.

Tree Pose Modifications

There are certain tree pose alternatives or modifications you can make as per your comfort level, such as;

• For your lower back, one can preferably use the support of the wall, to begin with. This will contribute to getting the stretch without getting any kind of worry about falling.
• If your balance is brought down by raising the arms in Namaste then a simple Namaste usually close to your chest can help.
• To give support to the upper body, you can also place your arms on your hips. But, you should ensure to keep the lower body in tree pose.
• If the foot which is placed inside the thighs of another leg generally begins to slip then in that case, you could hold the ankles with one of your hand and then use the other hand to balance the overall body.
• To begin the art of balancing, you could preferably place the insides of your soles of one foot near the insides of the ankles of the other foot. In order to gain more confidence, you could move the foot upwards.

As there is different body alignment possessed by each yoga pose variation mentioned above. So, it is very much important to known which usually works better for you. It will also contribute to help you to go a step forward.