Published on August 3rd, 2015 | by Catherine Tingey0
TREE POSE (Vrksasana)
Tree Pose is a wonderful balancing posture that I love introducing to beginners. It can be done safely for most (unless there are issues with mobility or vertigo) in which case I recommend starting with your back at the wall.
Tree Pose encourages steadinesss of mind, equanimity and a little grace. Also a great posture to do just because – while cooking, watching TV, in your office or hanging around!
Find MOUNTAIN POSE.
I can’t emphasis enough the importance of working from the ground up so here, focus first on the feet. Is your weight evenly distributed between the front and the back of the foot? Decide which foot will be your anchor and Take Your Time to bring awareness into the 4 CORNERS of that foot.
Imagine 4 marbles – one at each corner. Press the marbles into the ground.
Lift up through the inner arch – imagine drawing energy from deep in the earth, up the leg. Firm the leg towards the midline.
Once that leg feels solid, lift the other foot off the ground. Breathe.
Opening the hip to the side, place the lifted legs foot anywhere north or south of the knee. Not on the knee joint. Breathe.
Find a point on a wall or the ground in front of you to fix your gaze (drishti). This helps enormously with balance.
Exhale and release the lifted leg. Try the other side.
WORK IN THE POSE
Relax the shoulders down away from the ears.
Level the hip points (standing in front of a mirror is helpful).
Release the tail bone to the ground.
Challenges in order of difficulty:
- Hand in 1/2 Prayer
- Hands in Full Prayer
- Grow the branches of your tree by lifting the arms, maybe touching index to thumb in Gyan Mudra (Mudra of Knowledge)
- Look up
- Close the eyes (very advanced)
- Strengthens legs, feet and ankles
- Opens inner legs and groin
- Improves inner steadiness and sense of balance