TREE / VRKSASANA
Tree pose is probably the most stable of the standing balance poses. For
this reason, it’s considered a foundational pose. Its stability comes from
the mutual actions of the legs, which press into one another with equal intensity.
Despite its inherent equilibrium, many students find it challenging. The versions
depicted below use the wall to bring the challenge away from balance and into
strengthening the standing leg and learning work with isometric effort in the
legs--foot into leg and leg against foot. A wall is particularly helpful for
persons who have bunions or plantar fasciaitis or other foot conditions that
make balance difficult. Shown first is my favorite version because it brings
the standing hip into alignment with its corresponding knee and ankle.
Benefits: strengthens and tones the ankles, knees, and legs; opens the groins
and hips; stretches the spine and torso; fosters concentration and balance; cultivates
poise
Preparation for: tree without the wall, all other standing balance poses
Contraindications: ankle, leg and hip pain
Drishti: to the horizon
Do:
•
press inner heel and ball of big toe into floor
•
press foot into leg and leg into foot
•
lift torso up out of pelvis
Pointers:
* bent knee presses lightly into wall
*
lower abdomen draws in
*
shoulder blades down back and in
