March - Week 3

Breaking Down Tree Pose 

Pronounced : vrik-SHAHS-anna

Vrksasan = Ashoka trees are symbols of love in Indian folk tradition. They are also healers, containing powerful medicinal compounds

I chose Tree Pose this month because it is usually the first  standing balance pose that is taught to yoga beginners because it's the simplest and also because it’s hard to look around at your fellow yogis and be envious while trying to focus and stand on one foot. lol 

1. Start in Mountain Pose (Tadasana) with your hands at heart center or alongside or even on your hips if this is comfortable. 

2. Lift the toes and spread them laying them down and rooting the feet into the floor. Is your weight equally distributed on both feet? Think of your foot as having four corners and press into all four corners. 

3. Find a focal point (drishti)  on the floor or wall in front of you which will help you to retain your balance. 

4. Begin to shift your weight onto your right foot keeping the hip square. While keeping the right leg straight and not locking the knee, lift the left foot and turn the left knee out to the left placing either the left foot on the bottom of the inside right ankle toes to the ground, on the calf or up to the inner thigh. (Keeping the foot off/away from the knee).  

5. Now gently press the foot into the leg and the leg into the foot (especially if the foot is on the inner thigh). This will keep the foot from sliding down the leg and keep the hips square. 

6. Take 5 to 10 breaths, then lower your left foot to the floor and do the other side.

Benefits: Improves balance, strengthens legs and core while opening your hips and stretching inner thighs and groin muscles. Many professional athletes use yoga to help with balance - good balance and a strong core helps as we age to keep us on our feet! 

Modification and Variations: Mentioned in the step above, the foot can be placed by the ankle, toes on the floor, calf or inner thigh. Having a chair or wall handy to help you with balance is a benefit until you start to feel more comfortable on one foot. The arms can be out to the sides, on the hips, in prayer or finding movement or closing your eyes will add some challenge.  Even bringing the foot up to a half lotus into the hip crease will add variation. It’s ok to lose your balance and fall out and start again!  

Prep Poses: Cobbler’s Pose, Mountain, Warrior II and Triangle are some.  

Contraindications: Hip and knee problems.