How long to hold tree pose
Make It All About the Midline |Tree Pose (Vrksasana)
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For many beginners, balancing poses are extremely challenging. Sometimes it is hard enough to do an asana (posture) with two feet on the ground, let alone to avoid toppling over while standing on one foot. The key to successful balancing lies in cultivating awareness of the midline (or median line) of your body-the vertical axis that bisects the face and neck, running straight through the center of the torso and pelvis and down between the legs into the ground.
To get a felt sense of your midline, stand in Tadasana (Mountain Pose) with your feet hip-distance apart and parallel, arms relaxing down by your sides, eyes closed. First bring your awareness to just the right half of your body: the right side of your face, the right arm, the right side of the torso, the right leg and foot. Be open to receiving whatever you may sense—feelings (strong or vulnerable, open or closed, focused or distracted) and also sensations, colors, textures, temperatures. Repeat this exercise on the other side.
Then take another breath and focus on your median line. What are you experiencing here? These sensations may be profoundly different, for your center can be a sacred place, untouched by the stories and variations of the left and right sides. My students have said that they feel equanimity, peacefulness, and truth when they focus on their midlines. Honor whatever you perceive.
Vrksasana (Tree Pose) requires a sense of rootedness and centering down through your core. If you attempt to balance on your right leg with no sense of your midline, your weight will fall on the outer leg and outer foot, and the inner edge of your foot will lift. Before you know it, you will fall to the right like a felled tree.
So let’s work from the ground up to establish your foundation in the pose, the roots for your tree. Start by opening the doors of perception in your feet by rolling a tennis ball underneath one foot and then the other. To stimulate the toes and encourage them to spread, sit cross-legged with the sole of one foot facing the ceiling and lace your fingers in between your toes; work the base of your fingers down to the roots of your toes and gently spread your fingers. You can also kneel, curl your toes under, and sit on your heels for a minute. After these exercises your feet should be alive and ready to support your torso and arms-your tree trunk and branches.
To awaken your sense of the midline running down the inner legs, stand in Tadasana, feet parallel, and firmly squeeze a yoga block between your upper thighs. Firming the greater trochanters (the knobby bones protruding at the top of your outer thighs, about five inches below your frontal hipbones) toward the midline prevents your standing-leg hip from jutting out too far to the side and taking you off-center. As you gently squeeze inward, slowly lengthen down your inner legs into the inner feet. Then zip energy up the midline of your trunk and press the center of the crown of your head skyward. When you practice Vrksasana, your foot will take the place of this block, and you’ll want to recreate the same current down your inner leg.
Another important element to feeling centered is abdominal tone, which provides the core strength necessary for the pose. If the abdominals are weak, the section of the midline that runs through the belly area remains dull and provides no support for the low back in the posture. If you know any abdominal toning exercises or asanas, such as Navasana (Boat Pose) or Ardha Navasana (Half Boat Pose), do them before attempting Vrksasana. Otherwise, with your thighs pressing into the block in Tadasana, practice gently drawing your navel back toward the spine and up.
Now let’s try practicing Vrksasana at a wall. Begin in Mountain Pose with the left side about a foot away from the wall. Spread the right toes and emphasize the arches in both the inner and outer foot. Take hold of the left foot with your left hand and place the foot against the top of the right inner thigh. Situate yourself so your left knee firmly touches the wall and you feel held in place. Lengthen down your inner right leg and press the greater trochanters toward your midline. Then draw your navel gently in again and move the crown of your head up. Press your palms together in Anjali Mudra (Namaste) at the center of your sternum. Now you are ready to begin focusing on your midline, grounding through it and lifting out of it. Repeat the pose on the other side.
Off the Wall
Now you are ready to try Vrksasana in the middle of the room. Fan out the toes of your right foot and ground the ball of the big toe and little toe, as well as the front of the heel. Make sure the knee of the right leg is facing straight forward.
Lift your left foot up to the top of the inner right thigh. The left toes should point down. If your foot keeps sliding, consider changing out of slippery tights if you are wearing them, putting on shorts instead and working on bare skin. If you’re still having trouble and wishing for Velcro on your foot, practice with a strap around the left ankle, holding it in place with your left hand. It’s also fine to practice with the left foot lower on the standing leg, at calf-height.
For those who have tight groins and inner thighs, lifting the bent knee too high may cause the spine to become swaybacked. If so, lower the foot against the standing leg and don’t force the bent knee any farther out to the side than you can while still maintaining the parallel alignment of frontal hipbones.
Accentuate the pressure of the outer left foot on the inner right thigh so that the left knee comes more into the same plane as the left hip. This alignment will improve as your hips and groins open. Bring your palms together in front of your heart and isometrically press them together. Mirror this action by pressing the thigh into the foot and the foot into the thigh. The inward movement of your greater trochanters will help you with this. Feel how the tone in your midsection supports your balance. Keep your throat and eyes soft.
If you wish to go further with the pose, raise your arms overhead, palms facing each other. Relax your shoulders and tailbone down as you lengthen your spine upward. Breathe smoothly. If you find that looking straight forward is too challenging, pick a spot in front of you on the floor (about one body-length away from you) to gaze at softly.
For a few breaths, try to feel your vertical center, that quiet place of balance amidst the shifting energy of the left and right sides. Remember, there is no front to a tree. Relax your face, and from your awareness of your center, allow your attention and energy to radiate 360 degrees. Hold for 10 to 20 seconds, about three to eight breaths. With practice, you might work up to a minute on each side.
Vrksasana strengthens and tones the legs and feet, opens the hips, groins, and chest, and fortifies your Muladhara (first or “root”) Chakra. Through the practice of balance, you develop poise, concentration, and coordination-as well as steady and calm your mind. Practicing Tree Pose brings you back into your body, connects you to the earth, and helps you experience safety and stillness.
Though praise and blame, gain and loss, pleasure and sorrow may “come and go like the wind,” as the Buddha said, happiness comes if you can “rest like a great tree in the midst of them all.”
Form, Benefits, Modifications, and Safety
Yoga is about balance. Sometimes that means inner balance, sometimes it’s about finding work-life balance. And other times it involves… ya know… literally balancing on one foot. With your other foot up against your knee. Welcome to Tree Pose.
Tree Pose (Vrksasana) 101
Wondering what Tree Pose is? Hold tight, here’s everything you need to know about this complex technique:
- Tree Pose (Vrksasana in Sanskrit) is an intermediate-level yoga position.
- It builds stability and improves posture, while developing your core, lats, and shoulders.
- The pose is harder than it looks. Beginners can try it up against a wall to help them with balance.
- Advanced modifications like a Half-Lotus, Side Plank, and Headstand Tree Poses can keep even the keenest yogi busy for years.
- Due to its complexity, it’s vital to focus on perfecting each aspect of the pose and maintaining stability before combining the techniques.
We’re taking a look at how to reap Tree Pose’s many health benefits. Let’s talk Vrksasana!
Here are the steps to follow for the best Tree Pose form. Don’t worry if you can’t get your nonstanding leg as high as you’d like at first, this isn’t a yoga exercise for beginners. Instead, take your time and the results will come with practice.
- Start out standing, with your big toes touching each other and your heels slightly apart.
- Bend your right knee, and place the sole of your right foot against your left thigh.
- Move your hands to your hips for balance.
- Make sure that your standing foot points straight forward.
- Keep your hips square, and avoid rotating your pelvis.
- Draw your right knee backwards as far as it goes while keeping your hips square.
- While holding your legs like that, raise your arms outwards and up until your palms touch above your head.
- Hold for 5–10 breaths.
To exit Tree Pose:
- Exhale as you slide your right foot back down to its starting position.
- Return your arms down by your sides.
Now, repeat the pose with your other leg.
Stumped? Improve your Tree Pose with these prep exercises
Not as easy as it looks, is it? Don’t worry, if you’re having a hard time with balance and holding your leg in position, there are some groundwork exercises you can perfect before going full Treebeard.
First off, try the pose next to the wall, using it as a balance aid. That should get you used to the movement in your leg and how to hold your weight on the standing foot. After that, try Supine Tree Pose (Supta Vrksasana):
- Lie on your back, with your arms by your side and your legs together.
- Engage your core, lifting your legs up off the floor a few inches.
- Move your hands up to your hips.
- Without letting your legs lower to the ground, slide your left leg up so it’s flat against your right thigh.
- Hold for 5–10 breaths.
- Repeat with the other leg.
Get through 5–10 breaths with each leg before you let your legs hit the ground. This should build you up nicely to exercise the control you need for a Standing Tree Pose.
Once you fully perfect your Tree Pose, the benefits are going to start making themselves known pretty quickly. These include:
- improved balance
- better posture
- increased awareness of your body
- a stronger core
- more developed shoulders and lats
- greater confidence and mental well-being
You could say that this pose, along with others that target the core and spine, is a perfect antidote to life in the 2020s. We spend a lot of time in office chairs or on the couch, and that sedentary lifestyle can throw up all sorts of health concerns.
Yoga helps us break those habits and replace them with positive behaviors, according to one survey. Alongside the clear health benefits of being more stable and mobile, there’s evidence linking yoga to a significant mental health boost — even during the COVID-19 pandemic.
The key is to link those positive behaviors together ’til they’re more than the sum of their parts. That’s yoga, a holistic approach to unifying mind and body, breath, and motion.
Tree Pose is a step forward from beginner poses — so by the time you’re comfortable with it, your yoga roots will be firmly planted, and the benefits will be blossoming.
If you’re making the journey from beginner to intermediate yogi, you might want to start looking for some advanced Tree Pose modifications to spice things up. These will challenge you all the way through to expert level.
Bending Tree Pose
Slowly introduce more complexity by adding a toning element to your Tree Pose.
- Start as normal, standing up with your heels touching and your toes slightly apart.
- Lift the sole of your right foot up against your left thigh.
- Inhale and lift your arms above your head, keeping those hips square.
- Tilt your torso to the right, bringing your right arm to rest on your knee.
- Push your hips left to complete the bend.
- Hold for 5–10 breaths.
- Return to the starting position, then repeat with the other leg and direction.
Half-Lotus Tree Pose
Here’s one to bring even more hip-opening into the equation. It also simply looks awesome — exactly what you think of when you imagine a classic yoga pose.
Here’s how to pull it off:
- Stand with your heels together, toes apart, arms down by your sides.
- Lift your right foot flat against your left thigh.
- Inhale, and bring your hands up above your head while your hips remain square.
- Push your right foot up and past your left thigh, until it’s aligned above your left knee.
- Circle your arms down so that your palms touch in front of your face.
- Hold for 5–10 breaths.
- Return to starting position, then repeat on the other leg.
This one is a big step up even from the advanced Bending Tree Pose we saw above. Getting that leg up there for step 4 is way harder than it seems. Don’t be discouraged if it takes you a while to feel in control.
Side Plank Tree Pose
When is a tree not a tree? When it’s a plank. Another step up from the original position, this mod introduces more toning and a focus on core strength.
Here’s what to do:
- Begin laying on your right side. Your whole body should be in one straight line with your feet on top of one another.
- Your right palm should be flat against the floor beneath your shoulder, with your elbow bent.
- Slide your left leg up until it’s flat against your right thigh.
- Engage your core, pushing yourself up with your right arm.
- Extend your left arm straight above you. Both arms should form one straight vertical line.
- Hold for 5–10 breaths.
- Lower back to the start position, and then repeat the plank on the other side.
Handstand Tree Pose
Hey, you asked for more advanced Tree Pose variations. It doesn’t come more epic than doing one upside down. This expert-level pose tests balance, core strength, and movement control to the max.
Brace yourself, here we go:
- Begin on your hands and knees, facing the wall.
- Arch your body into a bridge and keep walking your feet inward.
- As your feet reach halfway, align your shoulders over your wrists.
- Start transferring your weight forward onto your arms.
- Bend your left knee slightly, then push off with your right leg til you’re upside down.
- Rest your right leg against the wall to balance yourself.
- Bend your left leg and place it flat against your right thigh.
- Hold for 5–10 breaths.
- Carefully unbend your left leg and drop back down to the starting position.
- Repeat with the other leg.
Again, this is not a move we recommend for yoga newbies. Don’t attempt it before you’re comfortable with your basic Tree Pose and your upper body strength. We don’t want you landing on your head.
As you might expect with a more advanced position, Tree Pose has a lot of moving parts and plenty of things that can go awry. Pay special attention to these common errors:
- Don’t let your hip stick out on your standing leg. Keep both sides square with each other at all times.
- Be careful that your standing foot doesn’t wobble off to one side. Make sure it points forward to protect your joints.
- Check that your bent knee isn’t waving around. Keep it steady and pointed out away from its corresponding foot.
- Relax your face, and avoid letting it become a rictus of sweaty effort. Keep it neutral. That’ll help your body relax in the same way.
- Avoid placing your foot on the knee of your standing leg. If you can’t quite bring your foot to your thigh, place it on your shin until you’re comfortable moving it up. But putting pressure on the knee joint risks injury and instability. Trees don’t rock like that.
Yoga is a lifetime journey. With Tree Pose, you’re expanding your tool kit with an exercise that you can keep returning to and building on. Even advanced practitioners benefit from uniting its different components into one consistent flow.
Whether you’re in Half-Lotus, Side Plank, or pulling off a full Headstand Tree Pose, there’s a version of it for every level of yogi. As long as you keep the pose stable, and your breathing measured, Tree Pose could help you boost your balance and mental well-being.
performance technique, benefits and harms of the exercise
There is a lot to learn from a tree: its strength, stamina, calmness, and the correct exchange of energy between heaven and earth. And it’s better to study right now, why put it off indefinitely? So, all about the benefits, contraindications and techniques for performing the tree pose in yoga.
On the island of Bali, in Indonesia, trees are greatly revered! The locals believe that... they are inhabited by spirits that guard the tranquility of the island. And the stronger and higher the tree itself, the more beautiful the spirit that lives in its crown.
And if you read the ancient yogic scriptures, you will come across such a classic story more than once. It describes how some ascetic goes far into the mountains, stands in a tree position and does not change it for years. Yes, there for years! For thousands of years (but then people were different). Bypassing hunger, fatigue, pain, looking at the sun and the wind in the face, he stands on one leg, waiting for a miracle. And it happens: God himself descends to a person and fulfills all his desires.
If we turn to our time, then even now the tree pose - Vrikshasana (this is its Sanskrit name) - is very revered by yogis. It has a beneficial effect on the human body, gives longevity, stamina, calmness and wisdom. But this is not all the useful properties of the asana.
Benefits of exercise
1. Gives balance and balance
In yoga, there are several types of asanas: some develop flexibility, others strengthen muscles, others are for meditation, others are for relaxation ... And tree pose is a magical asana for balance . She is great at developing coordination! It also teaches concentration of attention: no matter who and how distracts you from the process, until you immerse yourself in yourself, in your feelings, the pose of a tree will not be given to you.
It is considered a basic asana and is recommended for beginners. Like no other, it shows the beginner what yoga is so strong for: in one exercise, you can immediately tighten the muscles and relax (below you will see this magical principle in the execution technique: to make a pose, you need to rest one foot on the thigh of the other leg and relax it so that the leg literally hangs). In addition to balance, the tree pose also teaches you to achieve balance, both external and internal.
2. Improves the nervous system
If we are stable and strong in body (see point 1), this ability is transferred to our spirit. With practice, the tree pose gives a person a calm mind, lightness, flexibility and firmness at the same time. Makes him more patient. And, of course, it gives a feeling of strength and self-confidence.
3. Returns health
I know a girl who stands in a tree pose even when washing dishes (you need to urgently adopt this practice!). And he does it right! After all, with the constant performance of the asana, the muscles of the back, abdomen, legs and arms are strengthened (but already in the time free from washing dishes), the ligaments of the legs are strengthened. The back straightens, posture improves. It also relaxes the muscles of the legs and feet, which increases blood circulation in the lower legs. For those who dream of sitting in the lotus position, Vrikshasana will only help, as it helps to open the hips!
And finally, the tree pose improves the functioning of the gastrointestinal tract, liver, kidneys and gallbladder. All this together increases the efficiency of metabolism in the body. And we just stood in the pose of the Tree!
Harm of exercise
It is not known about the particular harm that this asana can bring. But, of course, there are contraindications. With caution and under the supervision of an instructor, the tree pose should be performed by those who have leg injuries and painful sensations in the joints.
How to do tree pose correctly
So, you have all learned about the benefits of this exercise. But the therapeutic effect of the tree pose only gives if you perform it correctly. And do it for quite a long time!Photo: alekke-blazhin, pexels.com Photo: karolina-grabowska, pexels.com
Step by step technique
ATTENTION! For beginners, we advise you to perform the tree pose against the wall at first.
Stand up straight, connect the feet so that the outer sides are parallel. We distribute the weight of the body over the entire surface of the feet. Tighten your knees, pull up your kneecaps. We retract the stomach, pull up the spine along with the head and neck. The chin is slightly lowered.
Bend the right leg at the knee and press the foot against the inner surface of the left thigh. We try to place the heel near the perineum, pointing the fingers straight down. We take the knee to the side.
Once you feel stable in this position, move on. We stretch our hands up. The chest is open! And we stretch up with the whole body, while continuing to “root” the foot in the ground.
ATTENTION! Hands can be joined in the palms above the head (elbows slightly apart). But you can leave them at chest level. It all depends on the purpose of the exercise.
! The tree pose with arms folded in front opens the chest well. The shoulders are turned, the entire upper part is released, which allows for deeper breathing.
! The tree pose with arms raised above the head works with shoulder clamps, removes the stiffness of the shoulder joints.
Breathe smoothly, do not strain. And hold the pose for as long as possible.
ATTENTION! Advice for beginners. Start with a few seconds (although you are unlikely to succeed longer at first), over time, increase the duration of the asana.
Carefully exit the pose. We change the position of the legs.
ATTENTION! You need to do it on both legs: first one supporting, then the other. And be sure to keep the same time so that there is no imbalance. Usually 1-2 minutes.
Tips for beginners: how to get into a stable position
1. Press your foot harder on your thigh, even push it! Relax in this position.
2. If you feel that your foot is slipping over your clothes, it is better to choose shorts for this practice. You will see that the foot on the skin is easily held.
3. Concentration on the supporting leg will also help to maintain balance. Your foot seems to be pushing the floor, standing straight, thigh muscles tense.
How to know that you are doing everything right:
- Your lower back does not fall forward.
- You do not take the pelvis to the side.
- The weight of the body is distributed on the entire foot of the skating leg, and the toes are not clenched “into a fist”!
- Hip open, knee bent sideways and down so your hips are in the same plane.
Are you doing well? Congratulations! Keep practicing tree pose if you dream of wisdom and longevity.
Thank you for help in organizing the filming yoga and qigong studio "BREATHE": dishistudio.com
How long do you need to hold the asana
SLAVYOGA - health and yoga
How long should I keep an asana? The question is not completely idle, because the time of holding the pose determines everything: both your occupation and the result.
Asana - according to Patanjali, who in the chapter "Methods of practicing yoga" (Sloka 46) defines it. Definition: Asana is a fixed and comfortable posture [of the body]. The Hatha Yoga Pradipika adds a description of a number of characteristics acquired through its regular practice. (Chapter 1 of sloka 17) “...by practicing asana, a person acquires stability of the body and mind, freedom from ailments, flexibility of the limbs and lightness of the body. ”
There is also a statement mentioned in the primary sources that a mastered asana is one in which one can freely stay for 3 hours. Here, of course, first of all it is said about Padmasana and meditative asanas.
Well, we need to figure out how long to keep the asana? This question should be considered in several sections and directions at once:
- firstly, depending on which asana;
- secondly, what type of training is selected;
- thirdly, the level and goals of the practitioner.
And now we will move along these points with you.
When we say “asana”, we still need to mean and talk about a specific asana. Because in general “asana”, then it is not clear what it is about. There are many asanas, they are different in effect and purpose of application, and different in degree of complexity. It is one thing to mean by asana padmasana or siddhasana, created for mental exercises and always performed in a protracted static mode, and another thing is mayurasana, a health-improving yoga therapeutic asana, overly complex and performed pointwise. Or even better, simhasana performed on the exhale to eliminate problems with the throat. It is also an asana, but at the same time, the criterion for evaluating the time of fixation is not applicable to it at all. It is not static and not dynamic, it just needs to be done if there is a chance of getting a sore throat.
Another fixing point will be your priority and the chosen style. Dynamics gives warm-up, the ability to develop flexibility faster, more poses done per session and those who are adherents of dynamic styles perform the poses included in the training (both standing and stretching) with a minimally short fixation time, in some cases reaching just up to designation of the limiting possible position of the body in a pose, after which there is a change in the pose to the next one.
Static styles are the other extreme. In them, there is a adjustment of postures and a fairly long fixation, which, for example, relatively standing postures, gives a good increase in muscle endurance and in its own way has an extremely positive effect on the circulatory system, forcing a network of small vessels and collaterals to open to ensure blood flow to the muscles held in static .
There are also posture modes that are perpendicular to all styles - such as yoga therapy, yoga for pregnant women, children and the elderly.
In yoga therapy, the use and selection of postures is carried out primarily by the specifics of the problem and the plan for the upcoming correction. Here time is measured on the basis of the usefulness of the impacts in each individual case.
For children, pregnant women and the elderly - as special groups - the fixation time is always limited. This is dictated by the very mode of training, which is designed for these groups. The very expediency of doing yoga in their case requires an insignificant fixation time. This is especially true for power postures. In the case of the same pregnant women, we need to keep a gentle exercise that provides those involved with all the bonuses of yoga, and not the usual workout for healthy people, which can be simply dangerous for them.
And of course, it is important to take into account the level of health, fitness and goals of the practitioner. For some people, the reserve of physical strength can allow them to start the widest front of mastering asanas without looking back, while others will have to slowly enter the regime, pulling up the readiness of different body systems. And still others may have some kind of permanent, unremovable health restrictions that will always be imposed on the level and complexity of the practice.
Accordingly, we can say that for beginners to practice from the initial level, you need to go through a period of initial adaptation of the body to the load. For them, yoga begins with simple poses and affordable fixation times. Very often, beginners (and they know it) do not have enough muscle strength or cardiac fitness to fix poses, as a result of which they begin to quickly suffocate and get tired. And often, there is simply not enough skill to understand how to perform the pose correctly, while coordinating all intermuscular coordination, as well as breathing and the intensity of execution.
Note that in addition to yoga training in one mode or another, there are generally separate classes of asanas that stand apart, are performed separately and require their own separate consideration. These are inverted asanas, healing and meditative.
Inverted postures are most often the headstand “shirshasana”, the candle posture “sarvangasana” (by the way, its Sanskrit translation will not be a candle, but “the posture of all parts of the body”) and the plow posture “halasana”. Somehow, somewhat apart from them, there is also viparita karani mudra “pose of inverted action”.
Their very description, the very way of entering into them, and the effects assumed by their implementation imply a deliberately static nature of their implementation. Take the same halasana (plow pose). Performing this pose implies, among other things, a healing effect for such an organ as the liver. Having entered this pose, we kind of press on the liver, stopping its normal blood supply, locally, for the duration of fixation, so that when we release the asana and leave it, we can provide a huge influx of fresh blood to it, according to the principle of hypercompensation, than with a systematic its implementation can eliminate a lot of hepatic disorders. And it is clear that for the full implementation of this effect in the asana, you need to stay for some time. Not just to enter and exit, but it is desirable to stay in it for at least a few minutes. It's the same with all the other inverted ones.
Meditative postures designed to perform some mental exercises, of course, also exclude mobility. If we talk about the lotus position, or siddhasana, then we mean that we take them to perform concentrations, or visualizations - and being in them is limited only by the time allotted for the exercise or your ability to perform it.
Health postures, those that we use not for training as such, but for purposeful point impact on some organs and functions of the body. There are not many of these postures, this is the simhasana we have already mentioned, in which the fixation time will be determined by the time you hold your breath. This is halasana - it is recommended to develop a fixation time of up to 3 minutes. You can do a little more, but master the increase in shutter speed gradually. This is garudasana - standing and lying down. Stand up to a minute on each side. You can lie down longer. Matsyasana - 30 seconds is enough. Bhujangasana - up to 1 minute. Mayurasana - Mayurasana is a very difficult pose for many. Here, even depending on the chosen embodiment, I want to say - how long you hold, hold so much. Strive for the maximum. This is definitely not a position that can be overexposed. Pavanmuktasana - 1 minute, longer if possible.
Conclusions: we consider the issue of fixation time depending on the chosen mode of occupation (is it static or dynamic), on the level and category of the student. The level can be beginner and advanced, and the categories can be from a young healthy man / woman, to an elderly person, a pregnant girl, a child. And we consider depending on the belonging of the asana to one or another of their subspecies.
If these are standing asanas, then in group classes, most of them should be fixed within 1 minute and not go beyond them. (This does not apply to vrikshasana "tree pose").
Stretching asanas, again in group sessions, can be fixed within 3 minutes.
Active twists that require constant effort to hold a deep turn like matsyendrasana (“Matsyendra postures”) are not fixed for a long time. Within half a minute to a minute. Passive twists, like the same garudasana lying down, or jathara parivartanasana (“pose for twisting the stomach”) - they can be safely brought up to 3-5 minutes.
Inverted poses within the framework of group exercises - keep within three minutes and then (!) Provided that the members of your group are ready to perform them. This applies primarily to the headstand.
I would like to remind and emphasize that if there is no such readiness on the part of those involved, then the time of holding it is reduced to a minimum, or the pose is not done at all, and you simply learn it by performing various lead-up exercises. Never rush with a headstand, because not everyone can afford it.
If a group lesson involves performing some kind of meditative or breathing exercises in static sitting postures, then the time in them is measured by the speed of the flowing of the legs. You can not bring yourself (and students?) to the stage of complete numbness of the legs. Before starting, everyone should be warned that the feeling of numbness is a signal to change the position of the legs. This is really important, because the numbness of the legs may not go away, ending with neuropathy - squeezing small blood vessels and impaired nerve conduction. It won't go away on its own. Therefore, every time you sit in padmasana, and then, without feeling your legs, you untwist them with your hands - remember that you are playing with fire. At some time, the legs themselves may not move away.
The last and most important moment in today's story, which, with all other knowledge and plans, you need to pay attention to is your feelings. This also applies to your personal activities and in which you are a participant or leader.