Vrikasana-Tree Pose"Vri-kaa-sa-na Vriksha = tree
Benefits: Tones & strengthens leg muscles, opens hip joints, promotes proper posture, improves sense of balance, heightens spinal awareness, promotes centeredness & calmness in all circumstances.
Be Cautious if: have hip issues, pregnant or swayback, cardio issues
Remember: Rotate from hip out, don’t sink into standing leg, keep standing knee soft, place leg above or below knee joint, lift through standing hip, tuck pelvis, bring hands to heart.
Affirmation: "I am calm, I am poised."
Instructions
From tadasana, shift your weight onto your left foot, rooting your foot into the floor. Fix your gaze on a stationary point on the floor or on the wall in front of you. Bring the sole of your right foot to the top inside of your left thigh, toes pointing down. Fix your gaze on something stationary on the floor or on the wall in front of you.
Open your right hip so your right knee swings out to the right, pelvis facing forward. Lengthen your tailbone toward the floor. Find your balance.
On an inhalation, circle your hands out to the sides and up overhead, bringing your palms together as you stretch tall. On the exhalation, soften your elbows and shoulders as you keep your spine long.
Breathe smoothly and naturally as you hold the pose and affirm mentally, "I am calm, I am poised."
To exit, inhale and extend your arms straight overhead; then, exhaling, release and circle your arms back down to your sides. Release your right leg and bring your right foot to the floor, coming into tadasana.
Pause to integrate the effects of the pose, then repeat to the other side.
Variations: Place foot propped against ankle, or place bent leg in half lotus. Arms may be kept at the heart (prayer position), extended over head (prayer position), or extended up and out.
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