The Vrksasana, or Tree Pose, is a yoga pose that helps strengthen your thighs, calves, ankles and back. The Vrksasana, or Tree Pose can also increase the flexibility of your hips and groin and can improve your balance and concentration can also be improved with constant practice.

History of the Vrksasana Tree Yoga Pose

Vrksasana Tree Yoga Pose Technique

• Stand in Tadasana (Mountain Pose). Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.

  Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.  

  Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor. 

  Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Inhale and stretch your arms sideways to form a T, palms facing down.Exhale and bring your palms together in prayer position.Raise your arms overhead, keeping your palms in prayer position. To maintain balance, it helps to focus your eyes on one point in front of you and keep on breathing through the stomach.

  As a beginning practitioner stay for 10 seconds. Gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose. Again gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 5 minutes.  Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.

Vrksasana Tree Yoga Pose Tips

In the beginning, you may use a back brace against a wall to help you keep yourself steady. If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh.

Vrksasana Tree Yoga Pose Variations

Vrksasana Tree Yoga Pose Benefits

Vrksasana Tree Yoga Pose Contraindications