Pose Breakdown: Tree Pose

Written By: Gabrielle Rosa 

Pose Name: Tree Pose

Sanskrit: Vrksasana

How?: From Mountain Pose, Take a breath in through your nose, and as you exhale, bring your hands to heart center. Place the sole of your right foot onto the inside of your calf or thigh of your standing leg. Square and level your hips forward. Draw your shoulder blades together and down your back, away from your ears. Continue to breathe here. 

Help! This isn't working for me: If you're feeling off-balance, try using a wall or placing your lifted toes on the floor for more support and grounding. You can also take the hands to the hips to help maintain a neutral pelvis.  

To Deepen: Once you're feeling stable in your tree, feel free to take whatever arm variation resonates with you. Some options include bringing your arms overhead, or behind your back in reverse prayer position. If you want even more of a challenge, try closing your eyes. Remember to listen to your body, and take whatever variation feels best to you. 

Tips:

1.Before trying to balance on one leg, find your Drishti, or gaze. Focus on something non-moving out in front of you. This will help with balance and concentration. 

2. Root down into all four corners of the foot of the standing leg. 

3. When deciding where to place the sole of the foot on the standing leg, avoid the knee joint, which comprises the knee. 

4. Press your foot into your standing thigh and your thigh back into your foot. 

5. Draw your tailbone down and lengthen your spine. 

Benefits:

Tree pose can be beneficial for

1. Flat feet

2. Headaches

3. Sciatica

4. Insomnia

Tree pose also:

-Teaches your hips and paraspinal muscles to stay upright and move efficiently on and off the mat

-Improves balance, presence, posture, concentration, and breath control

-Tones the muscles in the legs