When practicing Vrkasana (vrksa=tree; asana=pose) balancing can be very difficult at first, so take it easy, try to relax. Instead of trying to achieve a state of balance, focus rather on the act of balancing. You’ll never be still and steady; you make countless tiny adjustments to maintain the pose. Just as a tree reacts to the seasons, light and rain, so to are you always responding to the subtle changes within your body, redefining and balancing with every breath you take.
Stare a point on the floor or wall directly in front of you to focus the mind and concentrate on your breathing. Stand with your feet slightly apart and anchor through your feet. Spread out the toes, making contact between the earth and every toe, the ball of your foot, your heel. Shift your weight slightly to your right leg. Bend your left leg, toe on the floor along right instep, open knee and point it to the left. Once you are balanced, move the foot onto your calf or onto the inside of your right thigh (use your hand to place your left foot, if necessary).
Slowly raise your hands to prayer position at your chest, then on top of your head and then straighten arms above you head. Relax and breathe: Take 5 to 8 long, strong, smooth even breaths, holding your position. Breath nurtures the mind and nourishes the body.
Anchor your feet into the ground, let it support you. Once you have rooted, experience the strength of the long bones of the legs that supports you, lift through the length of the spine that keeps you erect. Keep your awareness open, explore with curiosity the balance of your head; expand through the heart and raise the arms upwards like branches.
Absorb prana through our fingertips and bring them gently onto the top of your head, hands together in prayer position on top of head, back to your heart and alongside body while foot slides down leg to the floor. Concentrate on breathing vital energy, golden light into every pore of the skin and all the way back down to your feet.
- Strengthens thighs, calves, ankles, spine and core muscles
- Stretches the groins and inner thighs, chest and shoulders
- Improves sense of balance
- Relieves sciatica and reduces flat feet
- Calms and relaxes your mind and central nervous system
Contraindications and cautions:
- The pose is not healthy for those who suffer from migraines and insomnia.
- It is also not suitable for those with low blood pressure or high blood pressure.
- If you have hypertension, do not raise your arms above your head for too long a