Vrikshasana (Therapy)

The Sanskrit name is derived from vrksa (वृक्षा) meaning tree and āsana (आसन) meaning posture or seat.

• Begin by standing at the top of your yoga mat with your feet hip-width apart and arms by your sides.

• Bend your right knee and bring the sole of your right foot to rest on your inner left thigh or calf. Avoid placing the foot directly on the knee joint.

• Shift your weight onto your left foot, grounding down through all four corners of the foot to establish a stable foundation.

• Choose a point in front of you, preferably at eye level, to focus your gaze. This helps to improve concentration and balance.

• Engage your abdominal muscles by drawing your navel toward your spine. This helps to stabilize your torso and maintain balance.

• Bring your palms together in front of your heart in Anjali Mudra (Prayer Position). Press your palms firmly together to centre your focus.

• Lengthen your spine upward, lifting through the crown of your head. Avoid overarching your lower back or rounding your shoulders forward.

• Press your right foot firmly into your left thigh or calf, and vice versa. Maintain a slight external rotation in your left thigh to create a stable base.

• Hold Vrikshasana for 30-50 seconds or as long as feels comfortable and steady.

• Gradually release the pose by bringing your hands down and slowly lowering your leg on the floor.

• Repeat the pose on the opposite side.

• Ensure that your hips are squared, facing forward

• Avoid overarching or tucking your pelvis excessively

• Fix your gaze on any object in front of you

• Bending the arms forward or to the side

• Avoid in case of low or high blood pressure

• Avoid in migraine and vertigo

• Avoid in arthritis of hip and knees

• Avoid in hip replacement