Vriksha - Tree; Asana - Posture or Pose
The asana is pronounced as VRIK-shAH-sana
This posture replicates the graceful, steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in order to maintain body balance.
How to do Vrikshasana?
- Stand tall and straight with arms by the side of your body.
- Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh.
- Make sure that your left leg is straight. Find your balance.
- Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra (hands-folded position).
- Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
- Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.
- With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.
- Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.
Benefits of the Vrikshasana (Tree Pose)
- This pose leaves you in a state of rejuvenation. It stretches the legs, back and arms, and invigorates you.
- It brings balance and equilibrium to your mind.
- It helps improve concentration.
- This posture has been found to relieve some cases of sciatica.
- It makes the legs strong, improves balance, and opens the hips.
- Helps those who are suffering from sciatica.
Contraindications of the Vrikshasana (Tree Pose)
Avoid doing this posture if you are suffering from migraine, insomnia, low or high blood pressure (those with high blood pressure may do this pose but without raising their hands overhead, as this may further raise their blood pressure).
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Yoga practice helps develop the body and mind bringing a lot of health benefits yet is not a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and an Sri Sri Yoga teacher. Find an Sri Sri Yoga program at an Art of Living Center near you. Do you need information on programs or share feedback? Write to us at info@srisriyoga.in
FAQ's on Tree Pose (Vrikshasana)
Practice Vrikshasana for the duration you are comfortable with. Hold the asana for up to 1 minute on each leg. You can repeat five times on each leg.
Avoid Vrikshasana if you suffer from migraine, insomnia, dizziness, knee or ankle pain and low or high blood pressure. Raising your hands above your head raises your blood pressure. Thus, people who have high blood pressure should avoid raising their hands. They can balance their body on each leg.
"Dos of Vrikshasana: Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a balance. Stand tall and straight with arms by the side of your body. Bend your right knee and place the right foot high up on your left thigh. You can use your hand to place the foot. The sole should be placed flat and firmly near the root of the thigh. Make sure that your left leg is straight. Find your balance. The foot presses against the thigh and the thigh against the foot. Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra (hands-folded position). Keep stretching your body in the upward direction. Ensure that your spine is straight. Your entire body should be like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath wearing a gentle smile on your face. With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg. Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh. Practice Vrikshasana for the duration you are comfortable with. Hold the asana for up to 1 minute on each leg. You can repeat up to 5 times on each leg. Don'ts of Vrikshasana: Avoid if you suffer from migraine, insomnia, dizziness, knee or ankle pain and low or high blood pressure. Raising your hands above your head raises your blood pressure. Thus, people who have high blood pressure should avoid raising their hands. They can balance their body on each leg."
People have benefited from Vrikshasana to increase height. It stretches the legs making them strong. On balancing the weight of the body on one leg, the leg muscles are strengthened. On extending your hands above head, your neck is also pulled upward. This activates the pituitary glands which produces the growth hormone.
Genetics, lifestyle factors, yoga, exercise and nutrition are some of the factors that influence your height. After 25 years of age, height does not increase anymore. You can only follow ways to look taller. As you age due to drooping shoulders and back, your height seems to be decreasing. The decrease in height can be prevented by practicing yoga asanas.
Spine, hips, knees, ankle and arms are flexed. The hips turn outward and open up. The ankle is bent backward and contracted.
"Follow the sequence shown in the video of Vrikshasana. Pay attention to these points: *Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a balance. *You can use your hand to place the foot. The sole should be placed flat and firmly near the root of the thigh. *Ensure that your spine is straight. Your entire body should be like a stretched elastic band. Keep taking in long deep breaths. *Practice for the duration you are comfortable with Vrikshasana. Hold the asana from 30 seconds to 1 minute on each leg. You can repeat up to five times on each leg. *Avoid if you suffer from migraine, insomnia, dizziness, knee or ankle pain and low or high blood pressure. Raising your hands above your head raises your blood pressure. Thus, people who have high blood pressure should avoid raising their hands. They can balance their body on each leg."
Anyone can practice Vrikshsana who does not have migraine, insomnia, dizziness, knee or ankle pain and low or high blood pressure. Practicing Vrikshasana involves the entire leg from foot to hip. Hence, it makes your legs strong and stable. It improves your body balance.
"Precautions of Vrikshasana: *Migraine *High or low blood pressure (those with high blood pressure may do Tree Pose but without raising the arms above the head, as doing so may further raise blood pressure) *Insomnia "
Vrikshasana makes your legs stronger. The pose requires keeping your eyes open to maintain body balance.
Avoid Vrikshasana if you suffer from migraine, insomnia, dizziness, knee or ankle pain and low or high blood pressure. Raising your hands above your head raises your blood pressure. Thus, people who have high blood pressure should avoid raising their hands. They can balance their body on each leg.
Tree Pose — Vrikshasana (VRik-shah-SUN-aa) — is a balancing posture that replicates the graceful, steady stance of a tree. In Sanskrit words Vriksha, meaning tree, and asana, meaning pose.
