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

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

Supine Pigeon/Supta Kapotāsana yoga pose

Supine Pigeon/Supta Kapotāsana(Yoga pose) Lie on your back with your feet flat on the floor. Cross your left foot over your right quad. Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest. When you feel a comfortable stretch, hold there. Hold for at least 5 breaths and then repeat on the other side. Stretches the outer hip (abductor) muscles, including the gluteus medius.
댓글 쓰기
자세한 내용 보기

Heron Pose

Heron Pose is an intense hamstring stretch. You may need to give Krounchasana some time. Vyasa, Patanjali's oldest extant commentator, mentions this pose, though he doesn't describe how to do it: "The curlew and other seats [asana] may be understood by actually seeing a curlew and the other animals seated"  Heron Pose: Step-by-Step Instructions Step 1 Sit in Dandasana (Staff Pose). Bring your left leg into Ardha Virasana. Then bend your right knee and place the foot on the floor, just in front of the right sitting bone. Place your right arm against the inside of the right leg (so that your shoulder presses against the inner knee). Cross your hand in front of the right ankle and grasp the outside of the right foot. Finally grasp the inside of the right foot with your left hand. Step 2 Lean back slightly, but keep the front torso long. Firm the shoulder blades against your back to help maintain the lift of the chest. Inhale and raise the leg d...
댓글 쓰기
자세한 내용 보기