Tree Pose 2- Vrksasana

Benefits: This pose develops stability and concentration of the mind, and gives one a sense of balance and poise emotionally. The lower body tones the leg, buttock and abductor muscles, while increasing flexibility in the psoas muscle, adductors, knees and ankles. In the upper body it tones the triceps and rear deltoid muscles, while increasing flexibility in the latissimus dorsi. It steadies the nervous system and mind, cultivating a feeling of calm and peace.

Step by Step Instructions:

Stand in tadasana with your feet together.

Inhale and bend your right leg, hold on to your outer ankle with your right
hand and the top of your foot with your left hand

Place your right foot at the front top of your left thigh, so that your right leg is
in half lotus.

Breathe here, allowing the right hip to open.

Focus your eyes on a spot on the floor in front of you to help steady yourself.

Inhale your arms straight above your head.

Press the palms of your hands together and squeeze your elbows in toward
one another to straighten your arms. If you can’t straighten
your arms, bring them shoulder width apart.

Allow your weight to spread and release evenly over your left big toe
mound, little toe mound and middle of the heel bone.

Lift your left kneecap and ensure that it is facing straight forward.
Lift your inner and outer thighbone up towards your pelvis.

Move your trochanter bones in toward one another and broaden the top of
the sacrum, to help stabilize your pelvis.

The tendency here will be for the right side of the sacrum to be moving
further back than the left side. Bring the right side forward so
the back of the sacrum is flat, and simultaneously bring your right knee back and down.

Lengthen the back face of the sacrum and lift the front face of the sacrum up
towards your diaphragm. These actions will encourage your ischium
bones to point directly downward, while engaging and lifting your mula bandha.

To come out of the pose; inhale, reach beyond your fingertips and
exhale, bringing your foot and hands back to tadasana.

To come into the other side; inhale and bend your left leg, hold on to
your outer ankle with your left hand, and the sole of the foot with your right hand.

Place your left foot at the front top of your right thigh, so that your left leg is in half lotus.

Breathe here, allowing your left hip to open.

Inhale your arms straight above your head.

Press the palms of your hands together and squeeze your elbows in toward
one another, to straighten your arms.

Whether your palms are together or apart, broaden the spines of your scapula
vertically away from one another while rolling the outer armpit forward.

Allow your breath to be long, smooth and even.

Let your eyes, throat and forehead skin be soft.

To come out of the pose; inhale, reach beyond your fingertips and
exhale, bringing your foot and hands back to tadasana.

Everything Else:

Level: 6
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Balance
Sub Movement Type-B: Hips
Main Anatomical Focus: Legs
Secondary Anatomical Focus: Hips
Physiological Focus: Nervous System

Therapeutic Focus: Not Available

Contraindications:Do not practise this if you suffer from headache, Insomnia or Low Blood Pressure. If your suffer from High Blood Pressure don’t raise your arms overhead

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