Vrikshansana The Tree Pose Yoga

Selected yoga postures in detail

By yoga teacher and life coach Phil Aston BWY Dip

There are many Yoga websites that feature information on Yoga Postures. Rather than compete with them I have endeavored here to feature and research postures that I personally recommend. I have also included the benefits from and physical, mental and stress management perspective. Phil

Number 2: Vrikshansana - The Tree Pose ( One Legged Prayer Pose)

Number 1: Matsyendrasana – Spinal Twist Pose

The physical components used in the posture,
The benefits with instructions on how to achieve the final posture
A look at the posture from a deeper and philosophical perspective.
A meditation based on the tree posture

1. Vrikshansana - The Tree Pose ( The physical aspect)

This posture focuses on the Psoas muscles and well as the Scapula area of the body.

The Psoas play an important part in every asana.

In backbends, a released Psoas allows the front of the thighs to lengthen and the leg to move independently from the pelvis.

In standing poses and forward bends, the thighs cannot fully rotate outward unless the Psoas releases.

The Tree begins in a standing position, with the weight being evenly balanced directly over the bones of the right leg that will be supporting the body.

This allows the hip socket to remain released and the right side Psoas to relax.

The next stage is to begin to lift the left leg which flexes the left hip and left knee (Flexion).

The leg is then rotated from the hip (lateral rotation) away from the body (adduction) and the foot placed against the inside of the right thigh (flexion of the foot)

This contracts the ‘gluteus medius/gluteus maximus and also effects the piriformais muscles.

Other muscle groups being used at this stage are the adductors which assist in hip flexion and become stretched when the hip is rotated.

The next stage in this variant on the Tree pose is to take the arms overhead.

This involves abduction of the arms followed by a lateral rotation as the arms are raised up above the head.

This movement includes the pectoralis and the biceps in the arms.

The movement of the arms is abduction as they move away from the body and adduction as they move back towards the body.

This posture works against gravity pulling on the arms and the raised leg.

2. Vrikshansana - The Tree Pose ( Benefits and instructions)

Benefits

Strengthens thighs, calves, ankles, and spine
Stretches the groins and inner thighs, chest and shoulders
Improves sense of balance
Relieves sciatica and reduces flat feet

Concentration on one point,
Develops nervous balance

Contraindications/Cautions

Headache
Insomnia
Low blood pressure
High blood pressure: Don't raise arms overhead

Step by Step

Stand in Tadasana (mountain pose) Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.

Draw your right foot up and place the sole against the inner left thigh;

if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.
Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.
Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra (prayer position) Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.

Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed

3. Vrikshansana - The Tree Pose ( Reflections & Philosophy)

Trees, like people, have their destiny, and much of the survival of the tree depends on the sturdiness of the trunk and the branches. This sturdiness must be balanced with flexibility.

The Oak tree breaks in a storm, while the willow swings back from the force of the wind. Think, are you unyielding like the oak, or can you bend with the forces of destiny.

The cross section of a tree can tell you about normal growth, times of drought and when neighboring trees competed with it for nourishment. It is almost like a daily reflection jotted down in a diary. When in the tree pose reflect on your own information about your past, interaction with others, your growth – normal or stunted.

The tree has to surrender to the raindrops that fall on it, and its bare branches carry inches of cold and icy snow. Wherever the tree is it must share. When it is large enough the birds build their nests in it with firm attachment.

Trees carry the weight of many creatures, animals like the bear or tiger, as well as the snake, worm, or little bug. We also carry our past, our mistakes, our forgetfulness, our habits of criticism, pride and resentment.

The tree is in constant interaction with the earth from which it draws nutrients, and it is in interaction with the air that flows in powerful or gentle currents from the north to the south or from the west to the east.

In the currents of human destiny each individual must hold his or her ground, being well rooted, not in the earth but in heaven, finding balance in the relationship between reason and intuition.

All of these interacting influences demand both surrender and constant adjustment. The oak must be strong, yet not too inflexible; the Willow must be flexible, yet not allow itself to be beaten to the ground by all the whims of destiny.

The tree has no choices but we in facing many currents of destiny, have the power of choice and the ability to discriminate.

The Bhagavad Gita Chapter 10 verse 26 –

Krishna; of trees I am the tree of life

Above all, any balancing posture teaches us patience, it tells us where we are mentally in no uncertain terms. Are we ready, are we balanced are questions we need to ask ourselves before tackling any situation we find stressful.

Remember that being truly alive in the present moment is the only place that true balance can be found.

4. Tree of Life Meditation

Sit erect and lengthen your spine and take your attention to the energy in your spine

Now imagine that your spine is the trunk of a tree and from its base, roots extend deep into the earth…. into the centre of the earth and feel you can draw up power from the earth, with each breath feel the energy rising like sap rising through the trunk of the tree…..

Feel the energy rise up your spine feel yourself becoming more alive with each breath

From the crown of your head feel you have branches that sweep up and back down to touch the earth feel the energy move from the crown of your head…….and feel it sweep through the branches until it touches the earth again……making a circle making a circuit returning to its source.

Continue to breathe deeply feeling how all our branches intertwine and the energy weaves through them…..like the wind….. feel it moving. Finish by bring your awareness to the body and floor.

References

Hatha Yoga Pradipika by Swami Muktibodhananda Saraswati

(Bihar School of Yoga 1998)

Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati

(Bihar School of Yoga 1997)

Hatha Yoga The Hidden Language by Swami Sivanda Radha

(Timeless Books 1995)

The Little Yoga Book by Erika Dillman

(Time Warner 1999)

Yoga for Wellness by Gary Kraftsow

(Penguin Arkana 1999)

Yoga for Body Breath and Mind by A.G Mohan

(Rudra Press 1993)

The Spiral Dance By Starhawk

( Harper San Francisco 1999)

Yoga Journal USA

Yoga at Work by Phil Aston

Copyright Phil Aston

Yoga at Work 2003

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