Vrikshasana (Tree Pose) steps, precautions and benefits


Vrikshasana widely known as Tree Pose is a standing + balancing yoga posture. It is probably the first balancing posture that you would practice in yoga. Tree Pose is a perfect yoga pose for beginners to learn to hold the body steady. Just like other balancing poses, it builds a sense of balance and coordination in the practitioner.

The Sanskrit name Vrikshasana is derived from two words, first ‘Vriksha’ which means tree’ and second ‘asana’ which means ‘posture’. While practicing this pose, plant your leg deep into the earth like tree roots and stretch the body towards the sky like its branches. Vrikshasana (Tree Pose) steps, precautions and benefits                                                                     Image Source

Vrikshasana Steps

Starting Position: Tadasana (Mountain Pose); Stand upright keeping the spine erect and feet together. Big toes and heels must be touching each other. Keep the hands by the side of the body. The weight of your body should neither be on the heels nor on the toes but distributed evenly on both of them.

  1. Vrikshasana (Tree Pose) steps, precautions and benefitsChoose a point in front of you and maintain your gaze on it throughout the practice. This helps to maintain the balance. 
  2. Bend your right leg and transfer the weight of your body on the left leg.
  3. Using your hand, place the right foot on the left inner thigh bringing the right heel at the root of the left thigh. Keep the toes pointing downwards. The foot presses against the thigh and the thigh against the foot.
  4. Once you secure the balance, slowly raise your arms over the head and join both of your palms. Keep the arms straight, elbows slightly bent and stretch your body in the upward direction.
  5. Relax in the pose. Feel each and every breath coming in and going out of the body. Stay in the position for 20 – 30 seconds breathing normally.
  6. To come out of the pose separate the palms and lower the arms. Next, gently take the right foot away from the thigh. Straighten the right leg and come back to starting position.
  7. Repeat the same steps from the other side of the body by changing the position of legs. Practice for the same duration of time on each leg.
Beginner’s Tip:

Don’t be surprised if you find yourself falling out of the posture. For beginners, it will be hard to maintain the balance. To make the pose easier,  instead of raising the arms you may keep the hands to your chest in namaste gesture. Follow the steps slowly and keep trying again and again. Just in a few days, you will be able to find your balance.Vrikshasana (Tree Pose) steps, precautions and benefits                                                            Image Source


Avoid practicing Vrikshasana in case you suffer from any these condition: vertigo, high or low blood pressure, knee or ankle pain, insomnia, dizziness or a migraine.

Vrikshasana Benefits

  1. Tones and strengthens the muscles of the leg.
  2. Develops a sense of balance and coordination.
  3. Warms up the whole body by stretching it from head to toe.
  4. Improves concentration and calms the mind.
  5. Since it stretches the leg muscles, it is found to give relief in Sciatica.

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