Vrikshasana (Tree Pose): steps, benefits, precautions and modifications

Vrikshasana gets its name from the Sanskrit word vriksh which means a tree. As per its name, in this asana, you have to pose like the steady trunk of a tree. Unlike all the other asanas, Vrikshasana needs you to keep your eyes open so you can maintain your balance. When done regularly, it helps in strengthening your spine and leg muscles.

This article talks about the benefits of Vrikshasana and the correct way to practice it. It also discusses precautions that should be taken while practising this asana.

Easy modifications of Vrikshasana (Tree Pose)
Vrikshasana (Tree Pose) steps: correct way to do Vrikshasana
Precautions to take before Vrikshasana (Tree Pose)
Benefits of Vrikshasana (Tree Pose)

Easy modifications of Vrikshasana (Tree Pose)

If you find it difficult to maintain balance, try to focus your eyes on a single object right in front of you.
You can also raise your heels slightly from the floor to keep your balance in the beginning.

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Vrikshasana (Tree Pose) steps: correct way to do Vrikshasana

The steps to practice Vrikshasana are given below:

Stand absolutely erect with your arms to your side (Tadasana).
Lift your left leg, fold the left knee and place it on the right thigh, as high as possible. The heel of your left foot should be facing upwards and the toes should be facing the ground.
Shift your body weight on your right leg and stand erect.
When you feel the body is balanced properly, lift your arms up and bring them straight above your head in a Namaskara position.
It is difficult to maintain the balance in this posture in the beginning. Mastering it would take some time and practice.
To maintain your body balance, try to focus your eyes on a single point at a distance.
Once you become well trained, try to focus your eyes on your hands.
Inhale and exhale slowly and maintain the pose for at least 30-60 seconds.
Now, gently pull your body out of the position.
Relax for some time and then practice the asana on the other leg.

You can practice the following asanas before Vrikshasana:

Bound Angle Pose (Baddha Konasana)
Extended Triangle Pose (Utthtia Trikonasana)
Warrior Pose 2 (Virabhadrasana)

The following asanas can be done after Vrikshasana:

Extended Hand-to-Big-Toe Pose (Utthtia Hasta Padangusthasana)
Half Bound Lotus Standing Forward Bend (Ardha Baddha Padmottanasana)

Precautions to take before Vrikshasana (Tree Pose)

You should take the following precautions before practising Vrikshasana:

If you suffer from migraine, high or low blood pressure, do not practice this asana.
Avoid practising Vrikshasana if you suffer from insomnia.
In the beginning, you may find it difficult to place your leg above the knee, so you can place it below the knees but never place it on the knee.
Avoid this asana if you have had a recent leg injury or injury to your knees.