Tree Pose: (Vrksasana – Vrksa = Tree, asana = Pose)

Tree pose is a basic, beginner-friendly, balancing pose. It challenges you to stand on one foot. Like all standing poses, it starts in Mountain Pose.

There are 3 variations or levels to this pose (see the picture below).

Level 1) the toes of the working leg rest on the floor/mat, heel at the ankle.

Level 2) the foot of the working leg presses into the side of the calf of the standing leg.

Level 3) the foot of the working leg presses into the inner thigh of the standing leg.

Levels 2 and 3 are the most beneficial. It places more stress into the working leg, helping to build bone and muscle strength.

Pose Hints:

Press the working leg into the standing leg and press the standing leg into the working leg/foot.

The working foot is never placed on the side of the knee. The foot is either at the calf or the inner thigh.

Engage the muscles of your standing leg.

Square your hips. This may mean that the working knee is not directly to the side. That’s ok!

Focus your gaze ahead, looking at something that doesn’t move.

Ground down through the standing leg and lift up from the hips, creating a long spine.

If your balance is not good, lightly touch a wall or back of a chair to aid your balance and come into level 2.

Arms and hands can be at your sides, at your heart or “growing branches” overhead. I find that lifting my arms overhead encourages me to lift my upper body just a little bit more.

Don't forget to breathe! It's common to want to hold the breath in a balancing pose.

Benefits:

· Strengthens the arches, ankles, calves, and thighs

· Lengthens the spine

· Improves balance

· Improves circulation

· Calms the mind

· Focuses the mind