기본 콘텐츠로 건너뛰기

Yoga exercise for beginners. Tree Pose

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

How to Say Vrksasana Sanskrit





Vrksasana (vrik-SHAHS-uh-nah) is commonly referred to as tree pose in most yoga classes. The traditional shape of the pose stretches your inner thighs, groin, and shoulders while simultaneously strengthening your thighs, calves, core, and foot muscles. It’s also beneficial for strengthening and improving your posture. A great exercise in practice and patience, this seemingly basic asana provides subtle reminders about your posture and interesting insight about your current mental state.


Tree Pose Step-by-Step Instructions





  1. From Tadasana, bend the right knee and place the right foot high on the left inner thigh, taking the hands to the hips 
  2. 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
  3. Make sure the standing foot continues to point straight forward and press the right foot and the left inner thigh against each other
  4. 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
  5. Observe how the body compensates: the left thigh bows forward, and the left outer hip protrudes
  6. To correct, press the left thigh bone back and firm the left outer hip into the midline
  7. Keeping the pelvis squared to the wall you are facing, carefully draw the right knee back to deepen the external rotation in the hip
  8. Only draw the knee back to the extent you can keep the hips square
  9. Raise the arms without flaring the front ribs
  10. If able to keep the arms straight, reach up, touch palms and take the gaze to the thumbs 
  11. Hold for 5 to 10 breaths
  12. To exit, use an exhale to release back to Tadasana




Contraindications and Cautions of Tree Pose

  • Particularly avoid putting your foot on your inner knee if you have any knee pain, knee injuries (especially knee ligament injuries), or knee arthritis. Instead, place your foot on your calf or inner thigh
  • If you have shoulder pain, numbness, tingling or shooting when you lift your arm, try keeping your hand on your hips
  • If you are at risk for fall, try pose modifications like holding onto a chair or wall




Benefits of Tree Pose

  • Improves balance
  • Lifted Leg: gently stretches your inner thigh and front of thigh (quadriceps) while strengthening your outer thigh and buttocks (gluteals)
  • Standing Leg: strengthens your thigh, buttocks (gluteals) and ankle
  • Stretches around your shoulders and lattisimus dorsi
  • Strengthens your core
  • Assists in calming and relaxing the mind to relieve anxious thoughts and feelings
  • Improves posture and counteracts the effects of sitting and computer work
  • Can help build confidence and empowerment
  • Can boost energy and fight fatigue
  • Improves postural and body awareness

댓글

댓글 쓰기

이 블로그의 인기 게시물

Yoga exercise for lower back pain. Knees to chest with slow rock pose

Yoga exercise for lower back pain. Knees to chest with slow rock pose The knee to chest pose is a classical yoga asana with therapeutic benefits for lower back pain. When coupled up with a slow rock either side to side or back and forth, it offers a gentle massage to the lower back that helps relieve pain. It also stabilizes and aligns the spine as your release the weight of your body to the ground. Furthermore, it massages the abdominal organs promoting digestion and detoxification – constipation can worsen lower back pain How it to do it Lie on your back with legs extended forward. Draw your knees towards your chest. Interlace your fingers and firmly rest them on your shins, to nudge the knees nearer to your chest. This allows your upper and middle back to ground down and for a deep stretch on the lower back. Hold for 5-10 breaths. Modifications For added comfort, you may place a thin blanket under your neck or ...
댓글 쓰기
자세한 내용 보기

Cat Pose - This pose provides a gentle massage to the spine and belly organs.

Cat Pose: Step-by-Step Instructions Step 1 Start on your hands and knees in a "tabletop" position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor. Step 2 As you exhale, round your spine toward the ceiling, making sure to keep your shoulders and knees in position. Release your head toward the floor, but don't force your chin to your chest. Step 3 Inhale, coming back to neutral "tabletop" position on your hands and knees. Step 4 This pose is often paired with Cow Pose on the inhale for a gentle, flowing vinyasa.
댓글 쓰기
자세한 내용 보기

Stretches the inner thighs, groins, and knees. Reclining Bound Angle Pose

A classic restorative posture, Supta Baddha Konasana or Reclining Bound Angle Pose can be modified for any level of hip and groin resistance. Reclining Bound Angle Pose: Step-by-Step Instructions Step 1 Perform Baddha Konasana. Exhale and lower your back torso toward the floor, first leaning on your hands. Once you are leaning back on your forearms, use your hands to spread the back of your pelvis and release your lower back and upper buttocks through your tailbone. Bring your torso all the way to the floor, supporting your head and neck on a blanket roll or bolster if needed. Step 2 With your hands grip your topmost thighs and rotate your inner thighs externally, pressing your outer thighs away from the sides of your torso. Next slide your hands along your outer thighs from the hips toward the knees and widen your outer knees away from your hips. Then slide your hands down along your inner thighs, from the knees to the groins. Imagine that your inner gr...
댓글 쓰기
자세한 내용 보기