Tree Pose - Vrikshasana

• The Bound Angle Pose or Baddha Konasana,

• The Extended Triangle Pose or Utthita Trikonasana, and

• The Warrior II Pose or Virabhadrasana II.

Technique

1)  Inhale and exhale take both your arms up above your head from the sides and join your palms above the head

2)  Lift your heels, stand on your toes and pull your whole body upwards, keeping more weight on the left foot

3)  Continue breathing normally

4)  Use your right hand to lift up the left foot and bring it to rest on the right leg; sole of the foot resting on the right inner thigh

5)  Stretch your hands as far up as possible. The more your body is stretched, the easier it is to maintain the balance

6)  Keep your sight and mind fixed on an object in front

7)  Releasing, exhale and bring both your hands down from the sides

8)  Simultaneously, bring your heels to the floor in a normal standing position

Beginners may struggle to maintain balance and simultaneously prevent the raised foot from slipping of its perch on the opposing thigh. To avoid such problems when learning the pose you can place a sticky folded mat between your legs, allowing your raised foot to rest on it, against the opposing thigh, so as to prevent it from sliding down.

The Tree Pose offers a number of benefits when practiced perfectly:

• It strengthens thighs, ankles and calves, as well as the spine.

• It improves your equilibrium.

• It serves as an effective stretching exercise for the muscles in your legs, particularly in the thigh and groin regions, as well as for the shoulders and chest.

• It is also recommended as a reliever for sciatica.

The Tree Pose should be avoided however if you suffer from any of these conditions:

• Headaches or migraines

• Sleeplessness or insomnia

• Low Blood Pressure

• Hypertension patients can practice this pose, but should not raise their arms over the head when performing the pose.