Have you heard that having good balance is connected to longevity? Time to learn how to properly practice tree pose. Read to learn!

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Tree pose is a balancing posture that replicates the graceful, steady stance of a tree. Also known as Vrikshasana (VRik-shah-SUN-aa) in the ancient language of Sanskrit. Vriksha means tree, and asana means pose. This balancing pose is an excellent addition to any yoga practice and can be performed by almost anyone with the modifications described below.

Level of Difficulty: Beginner/Intermediate

Why should you do tree pose?

There's research showing that balance is a good predictor of life expectancy. One study found a clear relationship between how long people in their fifties could stand on one leg with their eyes closed and whether they would be alive thirteen years later.

Another study found that for those unable to complete the balance test, there was an 84% higher risk of death from any cause. This link remained even when other factors including age, sex, BMI, and preexisting conditions  or health risks like coronary artery disease, hypertension, obesity, high cholesterol, and diabetes were taken into account.

Feeling motivated to practice some balancing poses? Tree pose is a great place to start!

More benefits of tree pose 

• Increases concentration

• Improves physical balance
• Helps relieve sciatica
• Strengthens the legs
• Opens the hips

Step-by-step instructions

1. Stand tall in mountain pose with your arms relaxed by your sides.
2. Bend your right knee and place your right foot high up on your left thigh. The sole of your right foot should be placed firmly against your left inner thigh.
3. Make sure that your standing leg (left leg) is straight. Find your balance.
4. Once you feel steady, take a deep breath in and bring your palms together in Namaste (prayer pose) at your chest. Keep your shoulder blades relaxed.
5. Look straight in front of you and gently focus your gaze on an unmoving object. A steady gaze helps maintain steady balance.
6. Ensure that your spine is straight, and continue breathing deeply. Hold the pose for five to ten breaths.
7. On a slow exhalation, gently bring your hands down to your sides. 
8. Gently bring your right foot to the ground and return to mountain pose.
9. Working with the opposite side, bend your left knee and place your left foot on your right thigh, or as high as you can comfortably manage.
10.  Make sure your right leg is straight, and find your balance.
11.  Again, once you feel steady, take a deep breath in and bring your hands into Namaste (prayer pose).
12.  Look straight in front of you and gently focus your gaze on an unmoving object. 
13.  Ensure that your spine is straight, and continue breathing deeply. Hold the pose for five to ten breaths.
14.  On a slow exhalation, gently bring your hands down to your sides. 
15.  Gently bring your left foot to the ground and return to mountain pose.

Note: Do not place your raised foot against the knee joint, above or below the knee only.

You can also watch this video provided by the Art of Living Retreat Center.

Precautions 

Avoid tree pose if you are suffering from any of the following conditions:

• Migraine headaches
• 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 raise the blood pressure a little)
• Insomnia  

Modifications and variations

• To modify: 

For a beginner’s variation of tree pose, instead of aiming for the inner thigh, use the ankle as a kickstand, propping the raised foot up on the inner ankle with the toes on the ground for balance. 

The raised foot can also be placed below or above the knee if placement on the inner thigh is too difficult.

Practice finding your balance by bending and lifting one leg while wrapping your arms in a hug around the bent leg. 

You can also utilize the support of a wall with one hand until you find your balance.

• To increase the challenge:

 Keep your palms together and lift your hands in prayer position up above your head.

Close your eyes and do your best to hold the pose without wavering.

Preparatory poses and follow-up poses

• Butterfly pose - Preparatory 
• Warrior II - Preparatory
• Triangle pose - Follow-up

What else can you do to live a longer, healthier life? 

Also part of the yoga world, breathing and meditation have been shown to improve physical and mental health as well as the overall quality of life. Specifically, SKY Breath Meditation, in over 100 studies was found to:

• Increase immune cell count by 33%
• Reduce cortisol (stress hormone) by up to 78%
• Enhance deep sleep (vital for healthy longevity)
• Result in healthier blood pressure
• Improve respiratory function… and so much more!

To learn more about SKY and experience some of the amazing benefits for yourself, just click on the image below.

While a regular yoga practice can result in improved health, it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga only after consulting a doctor. 

Want to take an online yoga class? Check out our Art of Living Yoga Studio. You can also browse our entire yoga pose library and learn more about each pose in detail.

Here’s to a balanced, healthy, long life!