Vrksasana

^{Nancy Sutton's}

House of YOGA

“Poise, Strength, Endurance... Yoga.”

Redding, CA 96001 (530) 246-7256

Vrksasana

FYI: Holidays we observe by closing our studio are: New Year's Day, Memorial Day Weekend, 4th & 5th of July , Labor Day Weekend, Evening classes on Oct 31st, Thanksgiving weekend, and two-weeks at Christmas . Summer Schedule began on June 1st! ...Fall classes begin Sept 1st!

Vrksasana (Tree Pose)

Vrksasana clarifies just how challenging it can be to stand on one leg.

(vrik-SHAHS-anna)
vrksa = tree

Benefits

Strengthens thighs, calves, ankles, and spine
Stretches the groins and inner thighs, chest and shoulders
Improves sense of balance
Relieves sciatica and reduces flat feet

Contraindications/Cautions

Headache
Insomnia
Low blood pressure
High blood pressure: Don't raise arms overhead

Step by Step

Stand in Tadasana. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
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. The center of your pelvis should be directly over the left foot.
Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.

Modifications & Props

You can stand with your back braced against a wall if you feel unsteady in this pose.

Variation

Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms. Look Upward.

Preparatory Poses

Subsequent Poses

Standing poses

Beginners Tip

If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh.

Deepen the Pose

As with Tadasana , you can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.

Partnering

If you are practicing Virasana with arms raised overhead, a partner can help you lift and lengthen your arms. First raise your arms perpendicular to the floor. Have your partner stand behind you and press inward against your outer upper arms, then lift your outer arms toward the ceiling. At the same time, draw your inner arms downward, from the wrists to the tops of the shoulders.

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