Amazing Health Benefits of Vrikshasana (Tree Pose) and How to Do it ?

What is Vrikshasana (Tree Pose)

Yoga makes a significant contribution to our lives, promoting holistic wellness. Vrikshasana is one such yogic posture which has numerous benefits when practised regularly. The term Vrikshasana is derived from Sanskrit and is a combination of two terms, Vriksh and Asana. Vriksh stands for tree, while asana refers to a form of practice or yoga. Also known as the Tree Pose, Vrikshasana is a fundamental yoga posture with its roots deeply embedded in ancient yogic practices. 

So, if you are wondering what Vrikshasana is, then you have to delve deeper into the science of yoga and understand the benefits of the Tree Pose. Moreover, this posture was also used in Hinduism as a sign of austerity. Sages would often acquire the Tree Pose to perform intense Tapasya. Evidence has also been found of a sculpture of a man posing as a tree in Mamallapuram, which dates back to the 7th century CE. 

Here’s an in-depth study on tree pose and how it is beneficial to us today! Also, learn about the contraindications and precautions so you can perform the steps with precision without any adverse effects.

10 Benefits of Vrikshasana (Tree Pose)

Practising tree pose promotes good health and develops posture. It is also associated with developing concentration and mental focus. Here are 10 benefits of Vrikshasana:

1. Establishes Balance 

The pose is primarily involved with maintaining balance in your body. Through regular practice sessions, it is possible to achieve greater stability and strength. During the pose, the axis of the body is aligned to acquire a state of equilibrium. As you ultimately stand still in the Tree Pose, you also gradually learn to eliminate all the unnecessary thoughts. Your mind is concentrated at one point, and focus is achieved. 

2. Tone Muscles in the Legs

Another major benefit of practising this pose is that the Tree asana tones your leg muscles. With greater pressure on the legs, the muscles are activated and consequently strengthened over time. Muscles from the feet to the thighs help to balance the entire body weight, making your legs stronger. Moreover, it also gives you flexibility to avoid leg injuries. 

3. Stabilises the Hip 

Bearing the entire weight of the body on one leg at a time requires massive concentration and strength. Hence, the hip muscles get involved along with the pelvic bones. If you experience stiffness in your back, a posture like this posture can help you to gain flexibility in the hips and strengthen the muscles in your abdominal region. Moreover, the hips open up with regular engagement in the Tree Pose, promoting better ovarian and uterine health. 

4. Enhances Concentration 

Ancient sages often used the Vrikshasana Pose to concentrate their mind and eliminate unwanted thoughts. The tree pose creates a sense of balance in the body and the mind. As a result, with routine exercises, you can learn to stabilise the nervous system and promote adequate functionality. 

5. Improves Posture 

You are expected to hold a steady state of body during the pose. Although initially it might be a challenging posture given the focus and stability it requires, with time, there are immense perks to Tree Pose. It aids in achieving a good posture with an erect back and upright spine. Sitting for prolonged hours at work can create a curved back. Through poses like the Tree asana, you can address back issues and improper postures. 

6. Alleviates Sciatica 

Reducing the risk of sciatica is another major benefit of practising the tree posture. Sciatica is a painful condition which radiates from the sciatic nerve. This often stems from having a sedentary lifestyle or even a slipped disc injury. Sometimes sleeping on an uneven mattress can also be a cause of sciatica. Any such discomfort can disable day-to-day activities. Engaging in something like the tree pose can have a significant result on the betterment of aches and acute cramps. 

7. Toughens the Ligaments

You can toughen the ligaments of the calve region by balancing the weight of your body on a single leg. Sometimes, it can be painful in the beginning, but with practice, you learn to manage the pressure evenly and create a relaxing effect. 

8. Promotes Mindfulness 

Through practising this pose, you can also achieve a state of mindfulness.  This helps to establish a deeper connection between the body and mind and create focus. Mindfulness goes beyond concentration and physical wellness. It promotes overall health benefits and spiritual growth. 

9. Better Lung Capacity 

Deep breathing throughout the Tree asana can increase your lung capacity. The amount of oxygen delivered to your lungs is more with deep inhalation followed by exhalation. Consequently, this increases the lung capacity and impacts your cell health. You feel more lively and energised for any activity through such asanas. 

10. Promotes Blood Circulation 

Balancing, along with stretching your body, facilitates the smooth flow of blood and a faster rate of circulation. A greater level of oxygen is delivered to the cells and tissues, which rejuvenates the cell organelles. Improved rate of blood circulation also enhances the delivery of nutrients to the cells and more absorption. This hastens the healing process and the faster removal of toxins.

Taking Root: A Step-by-Step Guide to Mastering Vrikshasana

As one of yoga’s foundational standing poses, Vrikshasana is accessible yet profoundly grounding when learned mindfully. Follow these steps to find balance:

1. Begin in Mountain Pose

Stand tall with feet together and toes pointing forward. Engage leg muscles while relaxing shoulders and hands by the side. Focus on a point to stabilize gaze. Take 5 deep breaths.

2. Shift Weight to One Foot 

Inhale and transfer weight onto left foot, keeping hips squared forward. Experiment bearing 60-80% of weight on this rooted leg which will support the posture. Actively spread toes and heel down for stability.

3. Lift & Position Right Foot

Exhale, lift and bend the right knee, and grasp the ankle. Open hip while turning the knee towards right side and foot toward inner left thigh without rounding back. Place the foot directly on calf or inner thigh. Maintain grounding through left foot.   

4. Find Gazing Point & Extend Arms

Inhale and extend arms overhead with palms joined. Fingers point skyward. Gaze at a focal point ahead to aid balance, coordinating breath and movement.   

5. Mindful Alignment

Ensure lifted right foot remains parallel to floor. Do not sickle inward. Extend spine tall, engage core, relax shoulders away from ears with no grip in hands. Continue 5 breaths.

6. Repeat Other Side  

Exhale hands down and release back to Mountain Pose. Switch foot positions and repeat posture on opposite side with control. Build endurance 

for 30-60 seconds.

Modifications & Variations    

Beginners – Use wall for hand or foot support. Gaze forward only. Modify range of motion safely according to ability.

Intermediate – Add pendant pose grasping big toe with peace fingers once balanced. Intensify by closing eyes once steady or raising bottom foot toward calf contact.  

Advanced – Experiment with rhythmically swaying front hand or ankle side to side akin to wind blowing through branches. Nourish the deepest roots of mind-body connection. This graceful dance between earth and sky reorient us to what it means to stand tall, not just in yoga, but in our lives with resilience needed to weather difficult storms. Stand steady.    

How to Do Vrikshasana (Tree Pose)

As a beginner, you might be wondering how to do Vrikshasana. To do Vrikshasana steps, here is a guide to go about with the process systematically: 

• Initially, you need to stand straight without slouching your back. 
• Now, you need to lift your right leg and then balance it carefully on the left thigh. 
• Place your feet in such a way that your legs do not slip away easily. While practising this pose, you need to join your hands resembling a Surya Namaskar. 
• In the prayer gesture phase, you need to extend your hands towards the sky. 
• Stay in this state for as long as you can hold this posture. 
• Continue breathing throughout the asana so that your body circulation is maintained. 
• Look straight and focus your vision on an object. This enables you to balance your body and achieve alignment. 
• As a beginner, it can be challenging to acquire this posture, but with more practice, you can gradually achieve stability.

Vrikshasana (Tree Pose) Variations

There are different Vrikshasana modifications which give rise to 4 types of Tree Poses. Learning about the Vrikshasana variations gives you a greater insight into which posture suits you the best. Let us find out about the different kinds of tree poses:

Half-Lotus Tree Pose (Ardha Padmasana in Vrikshasana)

In this posture, you need to stand tall with your arms by your side. Shift your weight to the right foot and then slowly focus on lifting your left leg and knee towards the chest. Your left heel should be placed as high as possible without causing any discomfort. It should be kept in front of your right hip or thigh. At this point, you need to ensure that your left soles are lined up with your right knee. Now, you need to be focused on one spot on the floor and approximately four feet above the ground. Hold this posture once you have achieved it, and then take a few deep breaths before releasing.

Handstand (Vriksasana in Adho Mukha Vrikshasana)

In these Vrikshasana modifications, you need to step on your feet at least halfway in. Make sure that your hands are placed on the ground and your shoulders are aligned over your wrists. Make sure your right legs are aligned straight to avoid any kind of sprains. Bend your left knees slightly and then push the ground as you try to lift yourself. By using the balls of your feet, you can continue to press forward. Finally, place your left foot on the thigh of your right leg and bend your left knee.

Bending Tree Pose (Vrikshasana)

In this posture, you need to stand with your feet joined and flat on the ground. Now, shift your weight to the right foot and then bend your left knee. Catch hold of your left ankle with your left hand. At this point of the Bending Tree Pose, you need to place your left foot against the inner right thigh. Lift both your arms such that they are aligned over your head. Draw in a deep breath as you gradually transition into the form of a bent branch. Then you need to lean to the left and touch your right arm to your knee. Keep your other arm raised in the air until you have gradually tilted to the left.

Side Plank Pose (Vrikshasana in Vasisthasana)

To achieve the side plank posture, which is also another Vrikshasana variation, you need to involve your wrist and your single arm at a time. Stack your left foot against the right one. The sole of your left foot should be next to the upper right thigh. At this point, lift your left arm and then turn to face upwards. Make sure that your right leg is straight, and then give a pull to your right shoulder blade. This helps you to open your chest region. Take up to ten breaths in this state before releasing.

Vrikshasana Precautions

Before getting started with the Tree pose, it is crucial to keep a few things in mind. With proper Vrikshasana precautions, it gets easier for beginners to achieve perfection sooner: 

• Warm-up sessions: You need to begin with a slow and steady warm-up session. This includes some basic stretches that set your body into a state of motion with the muscles activated. Loosen your hips and spine so that you do not experience any sudden pull during the yoga session. 
• Stand on a stable surface: To perform the tree pose, you need to be standing on a stable surface so that you do not topple over. Avoid anything slippery or uneven, as a sudden fall can be hurtful to your back or legs. 
• Focus your mind on alignment: One of the major aspects of this pose is the alignment of the body that you need to achieve. Place your foot strongly on the ground so that your hips are firm and the muscles in the back support your back. Keep your shoulders relaxed to achieve a state of equilibrium. 
• Begin slowly: If you are practising Tree asana for the first time, then it might take some time to get acclimatised to the posture. Gaining balance and strength on one foot is difficult initially, but with practice, the muscles are toned to bear the pressure. 
• Engage in deep breathing: Make sure you maintain a steady and controlled breathing process throughout the tree pose. This gives you energy and enables you to focus while balancing on one leg. 
• Use certain props: In case you are struggling to balance your body, a prop or support like a chair or wall can help you in the initial days. You can place your back slightly against the wall to stabilise the body and eliminate the chance of falling. 
• Practice mindfulness: Mindfulness creates awareness in the body and establishes a connection between the mind and the body. Be focused on the present moment and eliminate thoughts that might compel you to lose balance. 
• Listen to your body: Ultimately, it is crucial to be able to address the concerns of your body. Be attentive to how your body responds to this posture. In case of any stress or discomfort, you should discontinue the process or talk to a healthcare professional.

Vrikshasana (Tree Pose) Contraindications

Here is a breakdown of the major Vrikshasana contraindications that you should be aware of: 

• Migraine: The symptoms of migraine can be alleviated through the Tree asana practice. 
• Insomnia: Patients with Insomnia might find it hard to focus and maintain balance.  
• High or low blood pressure: The improper implication can exacerbate the symptoms of high or low blood pressure. 
• Recent injuries: In case of any recent injury, avoid the tree pose for a while. 
• History of leg injury: If you have a history of leg injury, speak to a healthcare professional before practising the posture.  
• Spinal problem: Spinal injury can show severe complications when you are engaging in this asana. 
• Pregnancy: There are certain modifications required for pregnant women engaging in the Tree Pose. 

Conclusion 

Vrikshasana is primarily involved with maintaining balance in the body and gaining strength in your legs. Through balancing on a single foot, you learn to concentrate your thoughts and gather greater stability. 

However, it is crucial to be aware of how your body responds and keep certain contraindications in mind. Speak to a healthcare professional for more expert advice on Vrikshasana.

Vrikshasana (Tree Pose) FAQs