TREE pose is great to develop balance

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Tree Pose (vrksasana)


Bridge poseThe next of our free yoga poses is vrksasana, a one legged pose that strengthens the legs, ankles and feet, it also increases the flexibility of the hips and knees.

One thing to help keep your balance is to sink your weight into your supporting foot, imagine it as a root that keeps you planted to the ground.

NOTE: You can perform this pose with your eyes closed to make it more challenging. This also can help you focus your mind.

As with all yoga poses breath evenly while performing the pose.

A resource for you that is very helpful in training this pose as well as others is Scientific Keys Vol 1 - The Key Muscles of Hatha Yoga, It is an excellent book that details the muscle and bone alignments for this pose as well as many other postures. It has brought my training to a whole new level. (The ability to visualize what is happening inside the body can really make allot of the more difficult poses easier to do). They have a free first chapter on the site, I encourage you to check it out.



How to do this pose.

1. Begin in Mountain pose.

2. Shift your weight to your left foot and bend your right leg.

3. PLace the bottom of your right foot on the inside of your left leg, as high as it comfortable. However do NOT place it on the knee joint.

4. point the toes of the right foot towards the floor

5. Press the sole of your right foot firmly into your left leg and relax your bent right leg away from your hip.

6. Inhale as your raise your arms over your head keeping your palms together, imagine your arms being pulled straight up.


The crown of your head should be pointed up with your gaze at a point in front of you. Hold the pose for 30 seconds to 1 min. then repeat for the other side.




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