VrksasanaTree Pose

How to do the pose: Alignment and Safety

To move into Vrksasana, please come to stand at the top of your mat in Tadasana. Start by grounding down through the left leg by pressing the mounds of the feet into the floor and spreading the toes. Find a spot to fix your gaze to help with balance. Imagine yourself as a strong tree rooting firmly into the ground. Draw your right foot to either lifted on the floor, on your calf, or pressing into the adductors (avoid the knee joint). The knee and hip are open. Your hands can draw up into Namaste position to the heart chakra. If you feel ready to let your branches grow, raise your arms above head, being mindful to keep the shoulders relaxed. You can place your hands in Vishnu mudra to assist with your balance. If you sway, just imagine yourself being a beautiful tree blowing in the wind. When you are ready to come out of the pose, slowly bring your arms back to the heart chakra before lowering the raised leg to the ground. Roll out the left ankle and prepare to enter your tree on the other side.

Modifications and Props Foot placement (leaving the foot on the

floor or on the calf) for weak ankles or knees

Keeping the hands at the heart for those with HBP

Using the wall for those who are pregnant or have sciatica

Benefits Focus the mind Improves balance as we incorporate

movement of the arms Strengthens the feet, ankles, abductors,

and oblique muscles Reminds us to continue to grow towards

the light