Tree Pose: Step By Step Instructions

Tree Pose (Vrksasana)

Tree pose is an incredible balancing pose. It helps create balance within your body and mind. Tree pose helps to strengthen the legs as well as the entire body. You may notice your balance varies from day to day, and can even vary from the right side of your body to the left. Lovingly acknowledged how you are feeling today as you practice.

[Before beginning any exercise program or making any health changes, please consult with your health care provider. As always, please be mindful and listen to your body.]

Tree Pose - Soul Care Mom Yoga

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How to Practice Tree Pose

You may like to find a focal point (drishti) to assist with balance. Begin this pose with your feet together (or hip width apart), with your weight evenly distributed over the four corners of your feet (the ball joint of your big toes, the ball joint of your pinky toes, and the back two corners of your heels) just as we practiced in mountian pose.

Allow energy to flow from the arches of the feet. Softening the knees, neck and face.

Bring your palms together at your heart center (anjali mudra). Lift through your heart, lifting your sternum to your thumbs. You are also welcomed to place your hand on a wall, for stability.

Allow your shoulders to relax away from your ears. Draw your navel in and lengthen your tailbone down.

Shift your weight to your left leg. Lift your right knee and open it out to the right side. You can bring the sole of your right foot to your inner left thigh, maybe using your hands to gently place your foot. Sending energy through the sole of the right foot and back through the inner left thigh, so as to not collapse into your left hip. You can also bring the sole of your right leg to the calf/shin, or keep your right toes on the floor, for added stability. 

Please note: Do not place the sole of your bent leg on the knee joint of your standing leg.

Hands can come back to the heart. You can also bring your palms together above your head, or open your hands up over your head, like the branches of a tree. Remember, you can always place a hand on a wall for added stability.

Stay in this pose, for a few breaths, or as long as feels good for you. On an exhale, release your arms and leg down with control. You may like to shake out your arms and legs before finding mountain pose again, to practice tree pose on the other side.

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