vṛkṣāsana – part one

vṛkṣāsana (tree pose) “reminds us to our connection to the earth, which sustains and nourishes all living beings. We spend so much of our time walking on floors and pavement that our link to the earth is weakened. The Tree improves your posture and helps stabilize the pelvis, elongate the spine, strengthen the legs and ankles, and increase flexibility of the inner thigh muscles. In addition, it helps with balance and centering.” [1]

Phonetic pronunciation: vrick-shah-suh-nuh [2]

vṛkṣ = tree
āsana = pose

Execution of the Pose [1]

• Stand erect with your eyes fixed on a focal point in front of you. If it is difficult to maintain your balance, you may also perform this pose while lying on your back or with your back against a wall.
• Bear the weight of your body on your right leg by tightening the thigh muscle.
• Inhale and raise your left leg, placing the sole of the foot onto the calf muscle or inner thigh of the standing leg.
• If your foot slips, hold your ankle with one hand.
• Stretch the inner groin of the bent leg by taking the knee out to the side, aligning the knee with the hip.
• Breathe deeply.
• Once you are balanced, you may raise your arms above your head or clasp your hands in Namasté at the center of the chest.
• If you are holding onto your leg, raise your other hand to the middle of the chest or rest your open palm at the heart center.
• Hold for 8 to 10 breaths.
• Return your raised leg to the floor and lower your arms.
• Repeat on the other side.

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[1] Olivia H. Miller, Essential Yoga, an Illustrated Guide to Over 100 Yoga Poses and Meditations (Chronicle Books, 2003), pp. 70-71.
[2] Stick figure instructions, pronunciation and translation provided by Mikelle Terson, Asana Learning Deck, http://www.yogablossom.com/