Tree Pose

"Vrksasana" Vrksa = Tree

Benefits

This pose tones the leg muscles and gives one a sense of balance and poise.

To get into position

1. Stand in Tadasana. Exhaling, bend the right leg at the knee, rotating it out to your right, so that the knee is in alignment with the right hip. Place your right heel at the root of your left inner thigh, toes pointing down. Breathe and find your balance.
   
   Tip: If you cannot reach your heel to the root of your thigh, and or have trouble with balance, try placing the instep of your right foot on the inside of your left calf, or the inside of your left knee, rotating the right knee out to be in alignment with the right hip. If you cannot do that, place the ball of your right foot on top of the instep of your left foot.
2. Release your right heel to the shin of your left leg, bringing knees into alignment. If balance is still an issue, have a chair, table, or wall near you for support until you have mastered your balance.
3. Your hands can be in prayer position in front of you or your arms can lead straight out of your shoulders, palms down. Your arms can be straight up above your head by each ear, palms facing each other or clasped, fingers pointing up.
   
   Tip: This is a balancing asana. To be successful in any stage of this asana, you must learn to release your commitment to the chatter in your mind. Your breath moves through your mind, and into your body. Your mind yokes the two together. Try focusing on a point 5-6 feet beyond your feet. Lock into the asana with your commitment, and then begin to focus on the point beyond you and your breath. Create a cycle of asana, breath, and focal point. Breathe deeply and slowly. Remain in the asana for several breaths.
4. On the exhalation, rotate your knee back into alignment with your hip, release your foot, and bring your hands back to prayer position. Go back to Tadasana.

Basic poses > Tree Pose