Corn Tree Pose - Vrksasana

The Corn Tree Pose, also known as the Vrksasana, is a very popular pose for beginners. This stretching pose focuses on the thighs and helps build the pelvic floor muscles.

Since this pose is easy to perform, it can be performed by those who are just starting out with yoga. The Vrksasana Tree Pose is usually performed to warm up your body, before moving on to the more difficult poses.

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Steps :

  1. Stand straight, with both your hands high up in the air. Feel the stretch in both your arms and your torso.
  2. Shift your weight slowly to your left leg, planting it firmly on the floor.
  3. Take in a deep breath and bend your right knee. With your right hand, hold your right ankle and draw the right foot upwards.
  4. Place the sole of your right foot against the inner part of the left thigh and press the foot’s heel into the inner part of the left groin. Keep the toes of the right foot pointing towards the floor.
  5. Ensure that your pelvis is straight and its center is directly over the firmly planted left foot. Rest your hands around the pelvic rims.
  6. Stretch your torso as if you are lengthening your tailbone and press the right foot into the left thigh while resisting the pressure from the outer part of the left leg.
  7. Bring your hands in front of the chest, folding them in the Anjali mudra.
  8. Remain in this pose for a few minutes and breathe deeply. Now begin to unfold slowly and come into the mountain pose.
  9. Repeat with the legs reversed.

Precautions :

  • The pose is not healthy for those who suffer from migraines and insomnia.

  • It is also not suitable for those with low blood pressure or high blood pressure.
  • If you have hypertension, do not raise your arms above your head for too long as there is a risk of getting a heart attack.

Beginner’s Tip :

Though this pose is relatively easy and suited for beginners, it’s always handy to get a beginner’s tip for the Corn Tree Pose. It is possible that your raised foot may keep sliding down the inner thigh. To prevent this from occurring, you can fold a sticky yoga mat and insert it between your inner thigh and your raised foot. This will allow your foot to remain in place when you are performing the pose.

Benefit To Body Part :

  • The corn tree pose helps strengthen the lower limbs—calves, thighs, spine, and ankles.
  • The pose helps you stretch your inner thighs, groin, shoulders and your chest.
  • Since the pose requires you to stand on one leg, it can help you improve your overall sense of balance.
  • It reduces any tendency towards flat feet and also relieves symptoms of sciatica pain caused due to the sciatic nerve.

Therapeutic Applications :

  • There are not many therapeutic applications for this pose, but it is considered ideal for those suffering from sciatica and pain in the lower back.

Variations :

  • If you are looking for variations for the Corn Tree Pose, you can stretch your arms high, parallel to each other instead of the Anjali mudra in the end. This can make the pose more challenging.
  • You can also perform this pose with your eyes closed. Though this is not necessarily a variation, it can make the pose more challenging by forcing you to concentrate more on the balance of your body.

Preparatory Poses :

Follow Up Poses :

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