Breathe into Balance with Vrksasana the Tree Pose by Chris Loebsack

VrksasanaTree Pose - A foundational standing balance posture 
virk-SHAAHS-anna (roll the r in virk)
Vrksa (वृक्ष) = Tree
Asana (आसन) = Pose, Posture, Seat
Vrksaana or tree  pose, allows us to step into the joy of balance. It is a beginner’s standing balance pose, but that does not mean that it is easy. Tree pose requires a shift in our center of gravity and a narrowing of our base of support while keeping the upright energy of tadasana (mountain pose). The pose is engaged but not rigid and cultivates grounding in the foot of the standing leg and flexibility in the hip and knee of the bent leg. There is a “root to rise” energy as the crown of the head lifts to the sky. It allows us to stand in a receptive but powerful stance. The pose is never fully still, instead our foot is absorbing the energy of our movement and making constant subtle (or not so subtle in the beginning) adjustments to keep us upright. At first the pose may feel unsteady and the adjustments may cause us to shift a good deal. Over time and with steady practice the pose finds a sense of quiet within the balance and becomes relaxed within its efforts. 

In some traditions, the pose is called Bhagirathasana, to honor a great yogi king from India who—as stories  claim—stood on one leg for a long time to appease the Hindu god Shiva and to be allowed to bring the sacred river Ganges from heaven to earth. The pose is meant to be one that brings about a calm endurance. While it is not the most complex pose it takes patience and persistence to learn to balance. 

When we first try to balance there can be a tendency to over grip. Try setting up the pose with a bit of patience and softness to the breath. Ease in and allow yourself to feel the shifts beneath you. Start from a place of joyful exploration and be curious and compassionate about your progress. Some days balance challenges even long time practitioners. Most of all have fun. 

How to do Vrksasana

1. Begin in Tadasana (mountain pose)
2. Shift your weight onto one foot. As you do firm up the glutes and hamstrings of the standing leg that you are shifting towards.
3. Bend the knee of the lifting leg and slide the foot towards the ankle on the standing leg and turn the knee out toward the side. (only go as far as is comfortable, trying to open the hips too much too soon will take you off of your base of support.) 
4. You may decide to keep the foot low and explore balance there, or begin to guide the foot higher. It may rest on the inner shin below the knee or move to the deeper variation with the foot pressing into the inner thigh. (you may use your hands to guide the foot into its final position tight up against the groin.)
5. Lightly firm the belly. As you observe the pelvis and low back you can add pelvic tilt to adjust until you find a neutral tilt of the pelvis and a natural curve to your elongated, low back. The full spine should reach upward toward the crown of the head as the head remains neutral.  
6. Hand and arm positions may vary: Anjali Mudra (prayer hands), Urdhva Hasta (upward reaching hands)
7. Maintain the length of the spine and hold the pose for 5-10 deep breaths. 

Variations and Modifications

Use a chair or wall for support. You can lightly hold on as you need and let go and find balance as you begin to feel steady. Photo: Chair Yoga educator Diane Stanton by Chris Loebsack

Add challenge by lifting the arms overhead. Shifting your gaze higher will also add difficulty. Think you really got it? Try closing your eyes. Photo: Brian Davis in Urdhva Hasta Vrksasana by Joe Longo Photography

Spice it up with a bind(Advanced) Photo: Chris Loebsack in Bound Tree by By Brian Davis

Benefits

• Improves balance and posture
  
• Strengthens the feet, legs, thighs, outer hips, core, and pelvic floor.
  
• Increases flexibility in the hips
  
• Can help to rebuild fallen arches
  
• Improves circulation. 
  
• Builds heat in the body.
  
• Stimulates the first chakra aka root chakra (muladhara) and second chakra aka sacral chakra (svadhisthana).
  

Common pitfalls and contraindications

• If someone is experiencing low blood pressure this pose may make them feel dizzy in which case they should stop and sit down. 
  
• The higher the center of gravity gets (arms reaching higher overhead) the more difficult it is to balance. 
  
• There is a tendency to “dump” into the outer hip of the standing leg. Encourage the muscles of the glutes to engage to support the health of the hip joint.  
  

Preparatory poses and exercisesBaddha Konasana
Reclining Mountain
Reclining Tree
Tadasana
ReferencesIyengar, B.K.S. (1966) Light on Yoga, Yoga Dipiki. (3rd Edition) NY, United States of America. Schocken Books Inc.
Singleton, M. (2010) Yoga Body, the Origins of Modern Posture Practice. NY, United States of America. Oxford University Press, Inc. 
Swenson, D. (1999) Ashtanga Yoga, the Practice Manual. (6th Edition) (Woodruff, C, Ed.). Houston, TX, United States of America. Ashtanga Yoga Productions.
www.wikapedia.org

About Chris Loebsack

• ​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 
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