Vrksasana

Sanskrit:

Vrksa - A tree

Tree Pose

Benefits:

• Strengthens the legs; thighs, calves, and ankles. Especially helps to stabilize weakness in the ankles
• Stretches inner thighs and groin as well as chest and shoulders, when the arms are raised up.
  
• Tones the muscles of the abdomen and spine
• Improves concentration and sense of balance
  

Contraindications:

• People with balance problems should perform pose with the down leg side to the side of a wall, backside against a wall or facing into a corner. This may also apply those those with low blood pressure
  
• Those with high blood pressure should not raise the arms overhead

Technique:

• Start in Tadasana
• Shift weight into the left foot, spreading out the toes.
• Bend the right knee and open the hip out towards the right side.
• Lift the right foot and place upon the left leg, anywhere but the side of the knee, with toes pointing down to the floor.
• As much as the right foot pushes into the left leg, push back into the right foot with the left leg. Extend through the right knee, as if pointing it down to the floor.
  
• Keep the gaze forward at an unmoving point, Drishti
  
• When balance has settled, bring the palms together at the heart center.
• Hips should be even, tailbone dropping down, pubic bone move towards navel, and navel draws in and up towards the heart center.
• Again, when balance is settled, raise the arms overhead on an inhalation. Biceps come by the ears, shoulders shrug down the back and little fingers turn inwards towards one another.
• To release the asana bring the palms together at heart center again and step the right foot back down, into Tadasana
• Repeat pose, bringing left foot up to rest upon right leg