Vrikshasana (Tree Pose)

<h2> Vrikshasana. Tree Pose</h2>

"Vriksha" means tree. In this pose the whole body extends upward, like a tree.

Vrikshasana technique in brief

1. Stand in Tadasana (Mountain Pose).
2. Bend the right leg at the knee and place the right heel at the base of the left thigh. Set the foot on the left thigh with the toes pointing down.
3. Balancing on the left leg, raise the straight arms overhead so that they come alongside the ears.
4. Hold the pose for a few seconds, breathing deeply. Then lower the arms, separate the palms, straighten the right leg and return to Tadasana.
5. Repeat the pose balancing on the right leg, with the left heel at the base of the right thigh. Hold the pose for an equal length of time on both sides, then return to Tadasana and relax.

Vrikshasana technique in detail

Vrikshasana is the «tree» pose. Standing on one leg, take the foot of the other leg, bent at the knee, and place it on the inner surface of the standing leg's thigh, toes down and heel up. The heel should sit close against the pubic bone, while the foot itself and the surface of the ankle form a single plane with the front of the standing thigh; the muscles of that thigh should be engaged firmly enough that the foot does not «sink» into them but rests on a solid surface. The standing leg is straight at the knee, the kneecap drawn up. The knee of the bent leg does not drift forward - the leg is turned out fully into the plane of the torso.
The arms are extended upward and fully straightened at the elbows, so that their inner surface touches the ears. The palms are joined together. The body extends upward like a taut string, but without noticeable strain or arching in the lower back. Pay attention to stillness in the standing foot. Once that stillness is complete you can close the eyes, but that will not be soon; at first you can hold Vrikshasana by fixing your gaze on any point in the room. If the abdomen is completely relaxed, the breath organises itself in a particular way, a sense of ease sets in, and standing becomes so comfortable that you do not want to come out of the pose. (V. Boyko, YIK)

Finer points of Vrikshasana:
There are two ways of performing the asana. Let us call them, loosely, the pose of the young (growing) tree and that of the old tree. When the first version is done correctly, the arms, the head and the whole body reach continuously upward, with the shoulders pressed close to the ears. When the second version is done correctly, the whole body and especially the head also reach upward, but the shoulders, on the contrary, move down away from the ears and draw slightly back. This makes it possible to straighten the thoracic spine as much as possible.
In this version, to increase the straightening of the spine, you may use a crossed grip of the thumbs, which removes the excess effort otherwise spent on keeping the palms firmly in contact. Both versions are correct and both are practised in the School. The practitioner's task is to master both, starting with the first.
To find the right state you can picture the energetic function of a tree, as well as its symbolic meaning. Men raise the arms on the inhalation with the palms facing down, drawing energy from the earth; on the exhalation the arms come down with the palms facing up, drawing energy from space (women do the reverse).

The effects of practising Vrikshasana

Like all the standing poses, Vrikshasana helps to correct flat feet, improves posture and eases stiffness in the shoulder joints. Vrikshasana strengthens the muscles of the arms and the shoulder girdle, increases lung capacity and restores circulation in the arms and back. It trains the sense of balance and tones the whole body and the entire skeletal system. It helps with back pain and builds good posture. Vrikshasana brings a sense of renewed strength and energy, and a feeling of lightness, steadiness and confidence.