Road to Yoga Day — Vrukshasana
2 min readMay 13, 2021
- From Tadasana, bend the right knee and place the right foot high on the left inner thigh, taking the hands to the hips
- Allow the right knee to be as far forward in space as will keep the frontal hipbones square so there is no rotation in the pelvis
- Make sure the standing foot continues to point straight forward and press the right foot and the left inner thigh against each other
- Notice that the right hip is hiked up higher than the left, shortening the right waist; descend the right sitting bone towards the left heel
- Observe how the body compensates: the left thigh bows forward, and the left outer hip protrudes
- To correct, press the left thigh bone back and firm the left outer hip into the midline
- Keeping the pelvis squared to the wall you are facing, carefully draw the right knee back to deepen the external rotation in the hip
- Only draw the knee back to the extent you can keep the hips square
- Raise the arms without flaring the front ribs
- If able to keep the arms straight, reach up, touch palms and take the gaze to the thumbs
- Hold for 5 to 10 breaths
- To exit, use an exhale to release back to Tadasana
Benefits of Tree Pose
- Improves balance
- Improves postural and body awareness
- Can boost energy and fight fatigue
- Can help build confidence and empowerment
- Improves posture and counteracts the effects of prolonged sitting and doing computer work
- Assists in calming and relaxing the mind to relieve anxious thoughts and feelings
- Strengthens your core
- Stretches around your shoulders and latissimus dorsi
