VRKSASANA-TREE POSE (vrik-SHAHS-anna)

The ancient pose of Vrksasana is focused on balance, and is directed to strengthen your legs and spine and opens your thighs and hips. When you practice a balancing pose it is important to keep your base grounded and strong, along with finding your center and staying focused to achieve a steady mind and body.

Entering The Posture

The following steps, will allow you to enter Vrksasana.

First, stand tall in Tadasana, with your heart center open, and begin to narrow the mind into only current actions. Shift your weight slightly onto the left foot, lift the quadriceps while keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.

Second, you need to draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. Do not place the foot on your nee. The higher your foot is able to be placed on the leg, depends on flexibility. The center of your pelvis should be directly over the left foot.

Third, you need to rest your hands on the top rim of your pelvis, to assure that the hips are square and in a neutral position.

Fourth, lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg, during this process the hips should remain strong and neutral. Press your hands together in Anjali Mudra, and raise them so that they are close to your heart center. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away, to keep a strong balance and focused mind.

Fifth, you should stay in the posture for 30 seconds to 1 minute. After this time has passed, step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.

Lastly, when you have completed the posture on both sides, you should lower your foot that is rested on your inner thigh, and return your hands so that you can come back to Tadasana.

Benefits Of The Asana:

Strengthens thighs, calves, ankles, and spine

Stretches the groins and inner thighs, chest and shoulders

Improves your sense of balance

Relieves sciatica, and reduces flat feet

Awareness (How you feel in the asana):

In the asana, you should be aware of the breath, paying attention to the breath helps to bring together the body and soul, it also allows clustered thoughts to leave your mind, and place you in a healthier state of physiologic calm. By directing your gaze, you are also able to better focus, and direct your energy forward to keep you in the upright position. Finally, you may choose to visualize a tree, imagine that you are the tree and your foot is rooted directly on the earth, while your upper body lengthens towards the sun.

Namaste.

Sources

http://www.yogajournal.com/poses/496

http://www.yogajournal.com/basics/2234

http://www.youtube.com/watch?v=ExTb_CDOYOs