How to do tree pose


How to Do Tree Pose in Yoga – EverydayYoga.com

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If you've ever tripped off a curb or slipped on a patch of ice, you probably understand the benefit of having a good sense of balance. Practicing balancing poses in yoga, such as Tree Pose, will help you gain both physical and mental steadiness and poise.

Tree Pose improves focus and concentration while calming your mind. Its Sanskrit name, “Vrksasana” (vrik-SHAH-suh-nuh), comes from two words:

  • “Vrksa,” which means “tree”
  • “Asana,” which means “pose”

The word “asana” can also be translated as “seat.” Many of the original ancient yoga poses were seated postures. As the practiced developed, standing poses were introduced, but the seated, meditative aspect still remained. Tree Pose, with its calming and meditative benefits, is like a standing variation of a seated meditation posture. Keeping calm and focused while balancing on one foot will teach you to sway gently like a tree in the wind, steady and sure no matter what the outside circumstances may be.

Benefits of Tree Pose

Tree Pose stretches the thighs, groins, torso, and shoulders. It builds strength in the ankles and calves, and tones the abdominal muscles. The pose also helps to remedy flat feet and is therapeutic for sciatica.

 

 

 

Like a tree, extend your roots down and blossom your arms up toward the sun. The stronger the roots, the taller the tree.

 

Baron Baptiste

 

 

Most notably, though, Tree Pose improves your sense of balance and coordination. Regular practice will improve your focus and your ability to concentrate in all areas of your life, particularly during those times when you might normally feel “off-balance.” This pose has a positive impact on the grace and ease with which you approach all circumstances, even outside of your yoga class. It teaches the benefits of a meditative state of mind, and is a gentle reminder that you can bring calm focus and clear-headedness to all situations, not just when you are practicing a seated meditation.

Cautions

Due to the balancing nature of the posture, do not practice Tree Pose if you are currently experiencing headaches, insomnia, low blood pressure, or if you are lightheaded and/or dizzy. Those with high blood pressure should not raise their arms overhead in the pose. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

Instructions

  1. Begin standing in Mountain Pose (Tadasana), with your arms at your sides. Distribute your weight evenly across both feet, grounding down equally through your inner ankles, outer ankles, big toes, and baby toes.
  2. Shift your weight to your left foot. Bend your right knee, then reach down and clasp your right inner ankle. Use your hand to draw your right foot alongside your inner left thigh. Do not rest your foot against your knee, only above or below it. Adjust your position so the center of your pelvis is directly over your left foot. Then, adjust your hips so your right hip and left hip are aligned.
  3. Rest your hands on your hips and lengthen your tailbone toward the floor. Then, press your palms together in prayer position at your chest, with your thumbs resting on your sternum.
  4. Fix your gaze gently on one, unmoving point in front of you.
  5. Draw down through your left foot. Press your right foot into your left thigh, while pressing your thigh equally against your foot.
  6. Inhale as you extend your arms overhead, reaching your fingertips to the sky. Rotate your palms inward to face each other. If your shoulders are more flexible, you can press your palms together in prayer position, overhead.
  7. Hold for up to one minute. To release the pose, step back into Mountain Pose. Repeat for the same amount of time on the opposite side.

Modifications & Variations

Practicing Tree Pose can be a great way to gain balance, grace, and poise — for beginners and advanced students. Try these simple changes to adapt the pose to your current abilities:

  • If you are unable to bring your foot to your thigh, rest your foot alongside your calf muscle or the ankle of your standing leg, instead. Rest the toes of your raised foot on the floor if you need extra assistance balancing.
  • If you are very unsteady, try practicing the pose with your back against a wall for extra support. Alternatively, you can place a chair next to the standing-leg side of your body and rest your hand on the back of the chair for extra support.
  • For a greater challenge when your arms are overhead, close your eyes. Practice balancing without using the outside world for reference.

Tips

In order to fully gain the meditative benefits of Tree Pose, it's important to stay grounded and calm in the pose, while still maintaining alignment. Here are a couple of tips to help you stand up as tall as a tree:

  • Take your time. As with any balancing pose, it's often easier to come into the pose slowly and with awareness. If you enter the pose quickly, you are more likely to lose your balance, which makes it more difficult to re-gain your balance once it's been lost.
  • Mountain Pose (Tadasana) provides the structural foundation for Tree Pose. Thoroughly review the instructions for Mountain Pose before practicing Tree Pose.
  • Work the pose from the ground up. Balance your weight entirely across your standing foot — across the inner and outer ankles, big toe and baby toe. Then, bring your awareness to the shin, calf, and thigh of your standing leg. Find alignment in your hips, tailbone, pelvis, and belly; and then in your collarbones, shoulder blades, arms, and neck. Extend the pose through the crown of your head. When you are ready, you can then raise your arms overhead.
  • Never rest the foot of your raised leg directly on your knee or at the side of your knee joint!
  • To help with balancing, bring your awareness to the center line of your body — the vertical line that runs directly through the center of your head, neck, and torso.
  • Although regular practice of Tree Pose will tone the abdominal muscles, weaker abdominal muscles can make it difficult to balance. Add extra core-strengthening work into your practice to help with balancing (and with the rest of your standing poses!). Some examples of core-toning poses are Boat Pose (Navasana) and Plank Pose (Kumbhakasana).

Root Down to Rise Up

By regularly practicing balancing poses, you gain concentration, focus, poise, coordination — and a steady and balanced mind. Tree Pose connects you to the earth, as you root down through your standing foot. As you balance in the pose, feel the slight and gentle sway of your body. Just like a tree in the breeze, you'll grow in confidence, standing tall as you face life's challenges with grace and ease.

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.

Let’s begin:

  1. Start out standing, with your big toes touching each other and your heels slightly apart.
  2. Bend your right knee, and place the sole of your right foot against your left thigh.
  3. Move your hands to your hips for balance.
  4. Make sure that your standing foot points straight forward.
  5. Keep your hips square, and avoid rotating your pelvis.
  6. Draw your right knee backwards as far as it goes while keeping your hips square.
  7. While holding your legs like that, raise your arms outwards and up until your palms touch above your head.
  8. Hold for 5–10 breaths.

To exit Tree Pose:

  1. Exhale as you slide your right foot back down to its starting position.
  2. 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):

  1. Lie on your back, with your arms by your side and your legs together.
  2. Engage your core, lifting your legs up off the floor a few inches.
  3. Move your hands up to your hips.
  4. Without letting your legs lower to the ground, slide your left leg up so it’s flat against your right thigh.
  5. Hold for 5–10 breaths.
  6. 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.

Here’s how:

  1. Start as normal, standing up with your heels touching and your toes slightly apart.
  2. Lift the sole of your right foot up against your left thigh.
  3. Inhale and lift your arms above your head, keeping those hips square.
  4. Tilt your torso to the right, bringing your right arm to rest on your knee.
  5. Push your hips left to complete the bend.
  6. Hold for 5–10 breaths.
  7. 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:

  1. Stand with your heels together, toes apart, arms down by your sides.
  2. Lift your right foot flat against your left thigh.
  3. Inhale, and bring your hands up above your head while your hips remain square.
  4. Push your right foot up and past your left thigh, until it’s aligned above your left knee.
  5. Circle your arms down so that your palms touch in front of your face.
  6. Hold for 5–10 breaths.
  7. 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:

  1. Begin laying on your right side. Your whole body should be in one straight line with your feet on top of one another.
  2. Your right palm should be flat against the floor beneath your shoulder, with your elbow bent.
  3. Slide your left leg up until it’s flat against your right thigh.
  4. Engage your core, pushing yourself up with your right arm.
  5. Extend your left arm straight above you. Both arms should form one straight vertical line.
  6. Hold for 5–10 breaths.
  7. 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:

  1. Begin on your hands and knees, facing the wall.
  2. Arch your body into a bridge and keep walking your feet inward.
  3. As your feet reach halfway, align your shoulders over your wrists.
  4. Start transferring your weight forward onto your arms.
  5. Bend your left knee slightly, then push off with your right leg til you’re upside down.
  6. Rest your right leg against the wall to balance yourself.
  7. Bend your left leg and place it flat against your right thigh.
  8. Hold for 5–10 breaths.
  9. Carefully unbend your left leg and drop back down to the starting position.
  10. 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.

Step 1

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.

Step 2

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.

In addition to balance, the tree pose also teaches you to achieve balance, both external and internal. Photo: marta-wave, pexels.com In addition to balance, the tree pose also teaches you to achieve balance, both external and internal. Photo: anete-lusina, pexels.com In addition to balance, the tree pose also teaches you to achieve balance, both external and internal. Photo: monstera, pexels.com In addition to balance, the tree pose also teaches you to achieve balance, both external and internal. Photo: kamaji-ogino, pexels.com

Step 3

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.

Step 4

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), increase the duration of the asana over time.

Step 5

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.
Photo: karolina-grabowska, pexels.com Photo: quang-nguyen-vinh, pexels.com Photo: pixabay.com

Are you doing well? Congratulations! Keep practicing tree pose if you dream of wisdom and longevity.

Thank you for the help in organizing the filming yoga and qigong studio "BREATHE": dishistudio.com

benefit. How to Do Tree Pose

Contents

  1. Yoga Tree Pose: How to Do it
  2. Yoga Tree Pose: Benefits
  3. Tree Pose: Contraindications

Then Karkati climbed one of the snow-capped peaks and began her penance, standing on one leg. She was motionless, like a marble statue, and did not even notice the passing days and months. So it stood for a thousand years. A thousand years later, the creator Brahma appeared before her.

Yoga Vasistha

For a thousand years he stood on one leg and, without blinking, looked at the sun, and then Brahma appeared to his adept.

The legend of the sage Vishwamitra

Very strange feeling. It was especially strange that I recognized this state, as if once upon a time I had already sat like this under a tree and felt the cool, moist earth with its roots, and the warmth of the sun with its upward branches. I could follow my consciousness to a great depth through the thickness of soil, clay, stones. My roots (mine!?) snaked into the cracks of the granite; it seemed to be even deeper, and I would feel the heat of magma or hellfire. Standing here on the surface, I understood my unity, connection, kinship with the whole earth, or rather, with the Earth, with the planet, with all the underground worlds. My roots slowly absorbed the heavy, damp energy of the earth. The viscous streams of earthly juice flowed through my roots like streams, merging into large rivers. Thin roots connected with sinuous and knotty thick roots, uniting into a single mighty trunk. On the skin of my back, I felt the smooth, warm bark of a tree and at the same time I felt a powerful flow of Earth energy rising up my spine. A huge gigantic Tree rose above the ground calmly and imperiously. At the height of the cumulus clouds, the Tree began to branch out in large strong branches. The distant sky shone through the crown of the Tree. When I looked out from the branches of the Tree with my inner eye, my heart, standing below an ordinary person, sank. The height was intoxicating, delight sparkled at the tips of the wide glossy leaves, but I remained calm, just watching and admiring the rainbow of emotions. The upper branches of the Tree seemed to extend beyond the stratosphere, preventing the Moon from spinning; they probably ascended to paradise itself and even higher - to the center of Heaven. My leaves gratefully absorbed the light, warm energy of the sun. My consciousness was filled with a calm feeling of Eternity, when I felt the connection of my leaves on the highest branches with deep roots - the connection of Heaven and Earth. I stood in Tree Pose and enjoyed the feeling of unity with the universe. I stood in Tree Pose. I stood... I... V. Levashov

In ancient scriptures and treatises of yogic literature, there is often a description of a special magical standing on one leg. In the texts of such works as Yoga Vasishtha, Ramayana, Bhagavad Gita, as well as in various ancient legends, it is described how an ascetic stood on one leg, stayed in this position for a long time, undergoing hunger and fatigue. and accumulated tapas as a result of his penance. Thanks to this practice, the gods descended to him and fulfilled his desires. The Mahabharata describes how the royal sage Bhagiratha stood for a thousand years on one leg and forced the gods to heed his request that the celestial river Ganges prevent drought. And in the south of India, in the city of Kanyakumari, tourists are still shown the footprint of the goddess Parashakti, who, according to legend, stood on one leg for a thousand years and thereby saved the city from the terrible demon Banasura.

If we discard arguments about mysticism, then balance asanas (Vrikshasana, Garudasana, Virabhadrasana 3, Natarajasana, etc.) really require very close attention.

In general, in the practical part of hatha yoga, there are several types of asanas that affect our body and psyche in different ways. There are asanas that develop flexibility, strength asanas, and there is a special group of asanas that develops a sense of balance and coordination. What is the special benefit of these exercises? Why is it important to pay great attention to these asanas when doing yoga?

In my opinion, balance asanas should be practiced by everyone who practices hatha yoga. I think that the whole essence of yoga practice is concentrated in them. After all, what are we pursuing by doing yoga on a mat? We strive to calm the mind, relax the body, eliminate muscle blocks, take control of breathing - these are some of the most important tasks. And for this, the yogi needs to learn: to concentrate on the most subtle sensations in the body, to feel every muscle without being distracted by extraneous sensory noises, to be consciousness in the body. And just for these purposes, exercises for balance and balance are suitable.

Let's analyze our actions when performing some kind of balance asana. For example, let's look at how to do Tree Pose. This simple at first glance asana is one of the most difficult to perform, and at the same time one of the most effective. The yogi, being in Vrikshasana (Tree Pose), should be able to hold several points of attention at the same time, while the concentration of attention should be very high, and the mind should be calm.

Let's start with body position. The practitioner's body should be stretched vertically, as in Tadasana; all muscles of the right and left, back and front surfaces of the body should be balanced and as relaxed as possible. The lumbar and cervical deflections of the spine are maximally straightened. In order to remove the lumbar deflection, it is necessary to slightly twist the pelvis forward. And in order to reduce the deflection of the cervical spine, you should turn on the light Jalandhara Bandha, without straining the neck muscles, cover your throat with your chin and stretch the back of the neck. Let your spine be lined up. You should have the feeling that each vertebra is exactly above the bottom. Imagine that your spine is a rod connecting the center of Earth and Heaven. Your supporting leg is straight, but not “off” at the knee joint. The muscles of the shoulder girdle, and especially the trapezius muscles, should be relaxed. The abdominal muscles are also relaxed, breathing is free, mostly abdominal. Tension from the chest must be "removed into the stomach."

The palms of your hands are folded freely and without tension in namaste in front of your chest. Relax your diaphragm and push it down, allowing the internal organs to be under the slight pressure created by abdominal breathing. The pelvic floor muscles are slightly toned (make a light Mula Bandha). Your sensitivity must be brought to the most subtle level. Feel the foot of the supporting leg, the open toes, the heart of the foot. Feel the force with which your body presses against the support. The foot of the other leg rests without tension on the inner thigh of the supporting leg. With your mind's eye, trace the connection between your center of gravity and the earth. Gather yourself into your center of gravity, "empty" the shoulder girdle, arms and head. Breathe slowly. Let your exhalation be longer than your inhalation. Pay attention to how your pranayama affects the emotional background, how with an increase in the length of your breath, your thoughts calm down, fluctuations stop, your posture becomes more and more stable. And if at the beginning of the exercise you “keep your eyes on the floor”, now you can close your eyes and continue to maintain balance. If you can do this, then your concentration becomes continuous; it means that you are approaching the upper steps of Ashtanga yoga - Dhyana and Dharana.

The tree pose, like all balance asanas, can rightly be called an asana that bestows wisdom and longevity. The benefits of doing the Tree Pose in yoga for the whole body of a person, his psyche and energy are undeniable. These exercises train the cerebellum, a part of the nervous system that is responsible not only for the sense of balance, but also for coordination, muscle tone and posture. By training your balance, you will be able to increase your reaction speed, the ability to memorize complex coordination movements, you will be able to dance better and learn martial arts. The ability to quickly and permanently concentrate on an object or process will increase. Your memory and attention will improve.

On the physical plane, the practice of Tree Pose and similar asanas gives many positive effects:

  1. You will bring your vegetovascular system back to normal.
  2. Stabilize the pressure.
  3. Being in the asana with your eyes closed, you will be able to use those parts of the brain that are inactive in everyday life, and at the same time the hormonal balance will be restored.
  4. Improve the balance and stability of the processes in the internal organs.
  5. In addition, by focusing your attention on the foot of the supporting leg, you activate the acupuncture points on the foot, thereby activating the energy channels of your body.
  6. Yoga therapists, adherents of oriental medicine and modern sports physicians recommend the use of balance asanas in the treatment of many diseases. These are diseases associated with pressure, diabetes mellitus, thyroid diseases (especially if problems are caused by disorders of the pituitary and hypothalamus), osteochondrosis, sciatica, gout, diseases with signs of cerebellar atrophy, Meniere's disease (which is manifested by bouts of dizziness, noise in one ear, hearing loss and imbalance).
  7. Balance exercises are recommended to strengthen the immune system and emotional balance.
  8. The benefits of balance exercises in preparation for sports competitions are very great.
  9. Suitable for rehabilitation after injuries.

On a psychological level, the benefits of Tree Pose and other balance asanas are also significant:

  1. They increase the feeling of self-confidence, train the neurophysiological mechanism of proprioception. Proprioception is the ability to sense the position and movement of the limbs and trunk without using vision, the ability to sense forces, force locations and gravity, and balance. Thanks to proprioceptive training, the fear of falling disappears, a feeling of inner confidence appears.
  2. The practitioner of these exercises literally begins to stand on his feet more firmly.
  3. The practice of Tree Pose and other yoga balance asanas is a way to immerse yourself in a state of peace, calmness and unhurriedness; a way to discover new facets of the inner and outer world.

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