Challenge your balance and concentration with tree pose
Tree pose is often the first standing balancing pose taught to yoga beginners. It looks simple but can be difficult for many people at first, but with practice you will improve.
If you've ever slipped, you know the benefits of having a good sense of balance. Practicing yoga balancing poses, such as tree pose, can help you gain both physical and mental stability.
This pose improves concentration and balance while calming your mind.
According toVeryWell Fit, tree pose (Vrksasana) is often the simplest standing balancing pose in yoga. Although it may seem difficult at first for many people, with practice you will improve very quickly. So don't be discouraged if at first you stumble or even fall.
Benefits of Tree Pose
Tree pose strengthens the legs and core while opening the hips and stretching the inner thighs and groin. One of the biggest benefits of yoga in general is that it helps build better balance, which is beneficial for any other physical activity.
As you age, your balance gets worse. So, this is a good posture to help you balance better. Good balance and a strong core can help you stay active and healthy.
According toEveryday YogaTree pose stretches the thighs, groin, torso, and shoulders. It builds strength in the ankles and calves, while toning the abdominal muscles. It also helps correct flat feet and treat sciatica.
Most notably, this pose improves your sense of balance and coordination. Regular practice will improve your ability to focus, especially during times when you might feel off-balance.
To do the tree pose, you need balance and concentration. Photo: Firixyoga
How to do tree pose
- First, stand in mountain pose (Tadasana) with your hands clasped in front of your chest at the center of your heart.
- Take a moment to feel both feet firmly planted on the floor, your body weight evenly distributed on all four corners of each foot.
- Begin shifting your weight onto your right leg, lifting your left leg off the floor, keeping your right leg straight but not locking your knee.
- Bend the left knee and bring the sole of the left foot up towards the inside of the right thigh.
- Press your foot into your thigh and your thigh back into your foot with equal pressure. This will help you keep both hips squared forward so your right hip doesn't stick out.
- Focus your gaze on something that is not moving to help you keep your balance.
- Breathe for 5 to 10 breaths, then lower your left leg to the floor and do the same with the other side.
Common errors
Keep these tips in mind to ensure you get the most out of tree pose and don't put too much strain on your joints.
Hip position
The most important thing to do in tree pose is to make sure that the pressure of the foot on the standing leg – the supporting leg – does not cause the hip on that side to stick out. The hip should be as square as possible, as if you were still keeping both feet on the floor in mountain pose.
Foot position
Be careful to avoid placing your left foot directly on your right knee as this puts the joint in a vulnerable position.
Knee position
You need to make sure that your left knee is pointing to the left, instead of pointing forward.
Modifications and variations
Although tree pose is considered quite simple, listen to your body and modify it if needed. Then, once you have mastered it, make some modifications for more challenge.
If your left foot doesn’t easily reach your upper right thigh, lower it to the side of your right leg. Your right calf is a good option. You can even rest your left foot on your right ankle and keep your left toes on the floor (like a small footstool) if that works best for you.
You can use the wall for balance if needed. You can either lean your butt against the wall or rotate your body so that your left knee is against the wall in a raised position.
Going further, you can raise your arms up toward the ceiling, clasp your hands together, or spread your hands apart. Making a "V" shape with your arms is another option.
If you feel comfortable in this position, try closing your eyes and see if you can keep your balance. You may fall, but keep at it.
Safety and prevention
If you have balance issues, be cautious with this pose and do it near a wall where you can support yourself if needed. It is not recommended if you have knee or hip injuries.
Due to the balancing nature of this pose, do not practice it if you are suffering from headaches, insomnia, low blood pressure or if you experience dizziness or lightheadedness.
People with high blood pressure should not raise their arms above their heads in this pose. Always work within your own limits and capabilities. If you have any medical concerns, talk to your doctor before practicing yoga./.