Tree pose – VRKSASANA

A Standing Balance Posture of finesse and concentration – Beginner/ Intermediate levels

Beginner

1. Stand up straight, find an inanimate spot in front of you directly in front to focus on.
2. Breathe slowly from the abdomen.
3. Transfer body weight into the right foot, bend left knee then place the left sole of foot onto right inner leg (up or below the knee, NOT on the knee). If you can’t keep your balance easily, you can let your big toe touch the mat.
4. Point left knee outward.
5. Keep the head, neck and spine in a straight line.
6. Stand firm in the right foot, focus on the inanimate spot, breathe deeply and slowly to keep balanced.
7. Place hands into prayer position in front of the sternum.
8. Open the chest with the breath.
9. Inhale.
10. Raise your hands up above the head. Palms together, shoulders relaxed.

Hold the pose for 30 seconds to 1 minute.
Release and repeat the other side.

Intermediate

1. Stand up straight, find an inanimate spot in front of you directly in front to focus on.
2. Breathe slowly from the abdomen.
3.  Transfer body weight into the right foot.
4. Bend left knee then place the left ankle on top of right thigh in half lotus.
5. Keep the head, neck and spine in a straight line.
6. Stand firm in the right foot, focus on your focal point, breathe deeply and slowly to keep balanced.
7. Place hands into prayer position in front of the sternum.
8. Open the chest with the breath.
9. Inhale.
10. Raise your hands up above the head. Palms together, shoulders relaxed.
11. Close your eyes.

Hold the pose for 1-3 minutes.

Benefits

• Helps find point of balance in the mind
• Helps with concentration
• Develops awareness of balance
• Activates the arches of the feet

Source: www.sivananda.org