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Tree Pose

Vrksasana

HP_MAR06_Vrksasana_248.jpg

(vrik-SHAHS-anna)
vrksa = tree

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.


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Reader Comments

Margaret . England

Some years ago, Dr. Chandra , who was the medical advisor for the British Wheel of Yoga, found some interesting information in medical journals. quote"several cases were reported of damage to the peronial nerve which is wrapped around the head of the fibula at the knee. This led to paralysis of the lower muscles of the leg and the consequent inability to lift the ankle, a condition known as foot drop" unquote.
Keep well, keep safe,
Margaret W.

Devon

Anon: If bringing your foot above the knee is not available, you can start this pose by pressing the foot of your bent leg above the loposite ankle. Over time you can work to bring the foot higher: just make sure you NEVER rest it directly on your knee. Namaste.

michelle

Anon: try pressing the foot of the bent knee into the leg and at the same time pressing the straight leg against the foot of the bent knee. Namaste'

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