Throughout history, man has elevated the tree as a symbol. Sacred or profane trees, real or imaginary, it has inspired all cultures, traditions and religions. Whether it is the tree of knowledge of good and evil (Garden of Eden, Judaism and Christianity), the Pipal tree (the sacred tree of Hinduism and Buddhism) or the Yggdrasil tree (the world tree of Scandinavian mythology).
It also inspired yoga which gave it the name of a posture. The tree pose is one of the most famous postures, if not the most famous posture. Just like the tree which is anchored to the ground thanks to its roots, man is connected to the earth with his feet. Just like the tree whose branches rise towards the sky, man's head is oriented towards the sky, inviting him to become aware of his spiritual dimension.
Specifications of Vrkshasana
The Sanskrit name for tree pose is Vrkashasana or Vrkasasana.
Vrkasha or Vrkasa means tree and asana posture. This is a standing balance posture accessible to everyone.
From an Ayurvedic point of view, this posture can increase or decrease certain doshas.
This posture, when held for a long time, decreases the Vata dosha. Indeed, it helps Vata to ground itself and develop its concentration.
It also reduces Pitta, allowing it to strengthen its bodily and emotional balance.
Kapha is also reduced when the posture is held moderately.
Benefits of Vrkshasana
At the physical level
The tree pose helps us work on our sense of balance and coordination. It also develops our proprioception, that is to say the perception of our own body in space.
At the lower body level, tree pose opens the hips and stretches the inner thighs. The muscles and joints of the legs (feet, ankles, knees, thighs) are toned.
Regarding the upper body, Vrkshasana opens the chest, stimulates the digestive organs and softens the abs. The back and shoulders are also reinforced.
Finally, this asana improves the circulation of energies within the body.
At the mental level
Since it is a balancing posture, Vrkshasana requires concentration and patience to perform. You also need to be attentive and connected to your body to hold the posture. It allows us to connect to the present moment. The tree pose also calms the mind and helps us find inner balance both mentally and emotionally.
Perform the posture step by step
Preparation
Begin in mountain pose, Tadasana.
Posture
Shift your body weight onto your left leg. Hands are placed on the waist. Bend your right leg, rotate it externally and internally, like the page of a book that you open and close. Keep the external rotation of the leg.
Place the foot of the right leg at the level of the knee then the thigh of the ground leg.
Hands reach towards the sky.
Breathe deeply.
Exiting the posture
The arms return to hip level, the right leg returns to the ground.
Perform the same thing on the other side with the right leg as the ground leg.
Finding your balance
In yoga we talk a lot about the notion of Drishti which is the point of fixation of the gaze. Indeed, in postures of balance the gaze plays all its importance.
If you have difficulty finding your balance, it is best to look at ground level.
If, on the contrary, you find it easy to find your balance, you should fix your gaze at sky level or even close your eyes.
You can also adapt the posture with the location of the arms. The more the arms remain alongside the body, the easier it is to find balance. If the arms are raised, we add difficulty to the posture.
If you have difficulty finding your balance, it is best to place your hands at hip level, or in prayer.
If, on the contrary, balance is easy to find, you can raise your arms towards the sky or even place the two palms of your hands together.
The location of the foot is also very important.
If you have difficulty finding your balance, there is the possibility of letting your toes rest on the ground while the heel rests on the ankle. Another option is to place the entire foot on the ankle. As you practice, do not hesitate to raise your foot on the ground leg, at the level of the shin then the knee.
Vigilant point
It is not recommended to practice tree pose in the event of injuries to the foot, ankles or knees. If you suffer from low blood pressure, practice this posture against a wall or on a chair. In case of high blood pressure, keep your hands in prayer at chest level. Always consult and seek the advice of your doctor in the event of a health problem.
In all cases, it is strongly recommended that you be accompanied by a person qualified in yoga in order to adapt the postures to your situation.
Practice your tree pose, to find grounding and balance !
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