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Vrikshasana (Therapy)

वृक्षासन / Tree pose

October 9, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Beneficial in sciatica and useful in flat feet problem
  • Strengthens the spine
  • Boosts concentration, aids sense of balance and focus
  • Tones legs muscles
  • Helps in sciatica
Ailments Tackled
  • Improves neuromuscular coordination and endurance
  • Helps in sciatica pain
  • Relieves hip Joint Pain
Steps to perform the Asana: Vrikshasana (Therapy)
  • 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.
Key Alignment Points
  • 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
Common Misalignments / (Mistakes)
  • Bending the arms forward or to the side
Contraindication / Cautions
  • 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
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