Vrikshasana (Tree Pose): Steps, Newbie’s Tip & Advantages

tree pose or vriksasana

Vrikshasana, also called the Tree Pose, is a widely known standing and balancing yoga pose in Hatha Yoga. This asana is particularly talked about within the historical textual content referred to as Gheraṇḍasaṃhitā, which enumerates 32 fundamental yoga postures. The identify “Vrikshasana” is derived from the Sanskrit phrase “vriksha,” which interprets as “tree,” and the posture certainly mimics the regular and swish posture of a tree, symbolizing stability and stability.

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This asana is understood for its capacity to enhance bodily stability, stability, and focus. It symbolizes the connection between the human thoughts and the pure world, and displays the stability and energy of a tree. What makes Tree Pose totally different from many different yoga poses is its encouragement for practitioners to maintain their eyes open, selling mindfulness and interior concord.

Vrikshasana(Tree Pose) Mythology

Vrikshasana, also called Tree Pose in yoga, is related to a wealthy mythology that provides depth to its follow. In accordance with the legend, King Bhagiratha, an historical Indian king, carried out Vrikshasana as a type of penance for a thousand years.

King Bhagiratha’s devotional follow of tree pose had a profound goal. He needed to get the gods Brahma and Shiva to deliver the holy river Ganges to earth. His dedication and tireless follow moved the gods, they usually granted his request. The consequence was that the Ganges got here right down to earth, making it a sacred and revered river in Indian tradition.

This fable not solely provides a non secular dimension to the follow of Vrikshasana, but additionally emphasizes the ability of endurance, devotion, and the deep connection between yoga and historical Indian mythology. The tree pose, with its symbolism of bodily stability and interior stability, serves as a reminder of those virtues and the non secular facets of yoga follow.

Easy methods to Do the Vrikshasana(Tree Pose)

how to do tree pose or vriksasana

“Stand straight on one leg, bending the suitable leg and inserting the suitable ft on the left thigh: standing thus like a tree on the bottom, is known as Tree Posture” – Gheranda Samhita 2.36

The Vrikshasana, or Tree Pose, is a swish yoga posture that requires stability and focus. Listed below are the steps to carry out this asana:

  1. Start by standing straight and tall in Tadasana, also called the Mountain Pose.
  2. Bend your proper leg on the knee and place the heel in opposition to the foundation of your left thigh. Make sure that your proper sole is pressed firmly and flat in opposition to your left thigh, with the toes pointing downward.
  3. Distribute your physique weight evenly over your left foot, balancing it on the toe balls, heels, and the interior and outer elements of the foot.
  4. Straighten your arms and lift them overhead. Be part of your palms collectively over your head, making a Namaste posture.
  5. Gaze straight forward and focus your focus on a single level. Take deep breaths to permit the movement of Prana, or life drive vitality, in your physique.
  6. Maintain this place for 30 to 60 seconds, as per your consolation degree.
  7. Separate your palms and decrease your arms slowly.
  8. Launch the suitable leg and straighten it, all whereas exhaling. Return to the Tadasana place.


  1. After a couple of breaths, repeat your entire course of together with your left leg raised and proper leg straight.
  2. It is best to carry out the complete sequence 5 occasions with the suitable leg raised and 5 occasions with the left leg raised.

Psychological Imagery

  1. As you maintain the pose, think about your self as a tree together with your head reaching in direction of the solar, and your ft firmly rooted within the floor.
  2. Channel the calmness and stillness of a tree as you follow the asana. Really feel the optimistic vibrations of your “roots” and picture the inspiration of your existence.

Vrikshasana will not be solely a bodily pose but additionally a follow of embodying the qualities of a tree – stability, stability, and rootedness – each in physique and thoughts.

Vrikshasana Newbie’s Tip

Tree Pose in yoga, will be difficult for freshmen. Listed below are some useful ideas for freshmen and situations to keep away from when practising Vrikshasana:

  1. Begin with Assist: when you’re new to the tree place, help your self in opposition to a wall or chair. Stand subsequent to the wall and help your self evenly on it together with your hand to maintain your stability. This may enable you really feel extra secure when you work in your stability.
  2. Select Your Leg Placement: Start with the only real of your foot in opposition to the interior calf or ankle of the standing leg, relatively than trying to position it on the interior thigh. As you acquire confidence and stability, you possibly can steadily transfer your foot increased.
  3. Concentrate on a Level: Repair your gaze on a stationary level in entrance of you. This drishti (focus) might help you preserve stability and focus.
  4. Interact Core Muscle tissues: Activate your core muscular tissues by gently drawing your navel in in direction of your backbone. This may assist with stability and stability.
  5. Breathe: Keep in mind to breathe deeply and steadily whereas holding the pose. Your breath might help you loosen up and preserve focus.
  6. Follow Usually: Like several yoga pose, common follow is vital to enhancing stability and adaptability. Don’t be discouraged when you wobble at first; with time and follow, you’ll change into extra regular in Tree Pose.


  • Stability: Tree Pose requires stability. Begin close to a wall or have a chair close by for help till you acquire stability.
  • Foot Placement: When inserting your foot in opposition to your standing leg, you can begin together with your toes touching the bottom for added help earlier than transferring it increased.
  • Gaze: Repair your gaze on a secure level in entrance of you to assist with stability.
  • Respiration: Keep regular and managed breath to assist focus and stability.
  • Interact Core: Activate your stomach muscular tissues to help your posture.


  1. Latest Leg, Knee, or Again Harm: If in case you have not too long ago suffered from a leg, knee, or again damage, it’s advisable to keep away from performing Vrikshasana. This pose requires stability and stability, which might pressure or worsen an current damage.
  2. Migraine: People who expertise migraine complications ought to chorus from practising Vrikshasana. The balancing facet of this pose can doubtlessly exacerbate the discomfort related to migraines.
  3. Insomnia: If in case you have hassle sleeping or undergo from insomnia, it’s greatest to skip Vrikshasana. This pose calls for focus and focus, which could not be appropriate for people with sleep-related points.
  4. Excessive or Low Blood Stress: Folks with excessive or low blood strain ought to keep away from Vrikshasana. Whereas these with hypertension might follow it with modifications, it’s essential to seek the advice of with a healthcare skilled or yoga teacher for steerage.
  5. Vertigo: Vrikshasana entails sustaining stability, which will be difficult for people with vertigo. Those that expertise dizziness or balance-related points ought to keep away from this pose.
  6. Arthritis in Knees or Hips: If in case you have arthritis in your knees or hips, it’s greatest to keep away from Vrikshasana, because the pose locations extra stress on these joints.

Vrikshasana(Tree Pose)Variations

  • Raised Arms Tree Pose: On this variation, elevate your arms overhead, palms collectively. This provides a stability problem and stretches your sides.
  • Twisted Tree Pose: Begin in the usual Tree Pose after which twist your torso to position one hand on the other knee. This variation improves spinal mobility.
  • Eagle Tree Pose: Cross one leg over the opposite, much like the Eagle Pose, whereas in Tree Pose. It enhances stability and opens the shoulders.
  • Floating Tree Pose: Elevate your foot increased, near your hip crease. This will increase the depth and stability problem.

Vrikshasana(Tree Pose) Advantages

  1. Improved Stability

Vrikshasana, the Tree Pose, enhances stability because it requires you to face on one leg with the opposite foot in your interior thigh or calf. This fosters stability and helps enhance your stability, a vital facet of bodily well-being.

2. Higher Posture

This pose encourages correct posture by aligning your backbone and shoulders. It’s particularly useful for people who spend prolonged durations sitting or have postural points, selling a more healthy backbone and extra upright posture.

3. Elevated Consciousness

Vrikshasana cultivates physique consciousness, making you extra acutely aware of your physique’s alignment and sensations in your legs, hips, and backbone. It’s a follow of mindfulness and bodily consciousness.

4. Leg Muscle Firming

The Tree Pose is great for firming and strengthening leg muscular tissues, out of your ft to your thighs. It’s a complete leg exercise that builds energy and muscle definition.

5. Improved Focus

Holding Vrikshasana requires targeted focus, selling psychological readability and enhancing your capacity to pay attention. It’s a psychological train as a lot as a bodily one.

6. Prevention of Sciatica

This pose can alleviate or stop points like Sciatica, a painful situation attributable to compression or irritation of the sciatic nerve.

7. Stimulates the Root Chakra

By stretching and contracting the area on the base of the backbone, Vrikshasana enhances the movement of prana to the Mooldhara Chakra area, thereby successfully stimulating the Mooldhara Chakra.

FAQs Vrikshasana(Tree Pose)

Q.1 What’s the significance of the identify Vrikshasana?

The identify Vrikshasana is derived from the Sanskrit phrase “Vrksa,” which implies tree. This pose resembles a tree with a powerful and grounded trunk.

Q2. How lengthy ought to I maintain Tree Pose throughout a yoga session?

The length can range, however holding the pose for 30 seconds to a minute on every leg is an efficient start line. You may steadily improve the length as you acquire stability.

Q. 3 Can freshmen follow Tree Pose, or is it for superior yogis solely?

Tree Pose is appropriate for freshmen, however it might take a while to attain stability. Utilizing a wall or a chair for help will be useful when beginning out.

This autumn. Is it secure to follow Tree Pose throughout being pregnant?

Pregnant people must be cautious and seek the advice of a healthcare supplier earlier than trying this pose. Modified variations with help are sometimes beneficial throughout being pregnant.

Q5. Is it Protected to Place the Foot on the Knee in Tree Pose?

It’s typically beneficial to keep away from inserting the foot on the knee in Tree Pose to stop pressure on the knee joint. As an alternative, goal for the interior thigh or calf.


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