The pose of the tree (vrikshasana) is one of the classic asanas that can be performed both during the lesson and separately. As an independent asana, it is used to improve a sense of balance if a person experiences some difficulties.
Close attention in pose
This is a tree pose. She is one of the basic asanas. The gaze should be kept straight, focusing on one point, without raising or lowering the gaze. The shoulders should be released and not raised to the ears. Blades bring together. The abdominal muscles must be relaxed. You need to focus on it and not lean back. Hands can be on hips, raised above the head (this allows for greater freedom of breathing) or folded in the namaste.
A foot should be placed on the inner thigh or calf, but never on the knee. You should gently press the foot on the thigh surface, lean on it. Please note that in the photo the knee is not extended forward. This is an important point. And the last - the weight is evenly distributed over the entire foot, which stands on the floor. The pose of the tree involves full concentration.
The tree pose has various options. You should start with the fact that, standing on one leg, just keep your balance. Do not be upset if you first help your hand establish the correct position of the foot. Perhaps first you will focus on the calf. The main thing is to breathe freely, look at one point and maintain balance for at least a few seconds. Time after time, the pose of the tree will turn out better.
How to hold hands
They can be raised above the head, joining hands together, and stretch after them up, like a growing tree. This tree pose in yoga will strengthen the spine, normally stretch the intervertebral discs. You can fold your arms around your chest in a traditional greeting.
The tree pose in yoga suggests that the one performing this asana will stand on the right and on the left foot alternately. You will immediately feel that on one of them you feel more confident and accurate, and on the other - not really. But the same balance will come later. In the meantime, you need to start with a more difficult option, then make it easy and repeat the difficult one.
Pay attention to the difference in sensations. On the side where excessive tension is felt, try to create the lightness that is present with a good asana. Get a complete understanding of your body, listen to it.
What to do if the asana does not give in at all
You have a bad sense of balance, is swaying, are you falling right away? Do not despair. There is another option for beginners. The tree pose is performed lying on the floor. It is necessary to lie down, relax the stoves, stretch out, reduce the shoulder blades, put the foot correctly with your hands, making sure that the knee lies on the floor. Then slowly put straight arms behind your head and look concentrated at one point. Repeat with the other leg. Having trained in this way, you can go to the support.
Lean against a support (to a door frame or a strong table), and then it will turn out - a pose of a tree. Asana is not too complicated, but requires the back to be straight and the pelvis parallel to the floor. Having practiced with support, later it will be possible to pass to independent execution of the exercise. Try to move slowly and smoothly, without jerking, then raising the leg, then lowering it. It is the moment of pressing the heel to the hip that often upsets the balance. Therefore, it is not necessary to start pressing too hard with the foot on the inner surface of the thigh.
Yoga Tree Pose: Benefits
The word "vriksha" in translation means "tree." In this position, the whole body stretches out like this plant. Russian authors Pavel and Tatyana Bely in their book “Anatomy of Yoga”, published by the Phoenix Publishing House in 2008, cited photographs of which muscles work in a tree pose. These are the rectus and oblique muscles of the abdomen, the large lumbar and more than ten on the hips and legs.
The general effects of this exercise are:
- Strengthening the legs, lower legs and feet. Stretches the small muscles of the foot and lower leg, which daily suffer from our shoes.
- Stimulation of the vestibular apparatus and coordination of movements.
- Concentration of attention.
- Disclosure of the chest and shoulders.
- Deep breathing.
- Improvement and normalization of the liver, spleen and kidneys.
- The optimal functioning of the reproductive system of the ovaries. Help with infertility and uterine displacement.
- The tree pose is useful for improving digestion, with intestinal dyskinesia and gastritis, and stomach ulcers.
If you regularly, emphasize this, perform the pose of a tree, then the benefit from it is undeniable.