Yoga pose (VRKSASANA)

This yoga position (Asana) trains your balance. It improves your body feeling, helps you to achieve stability, determination and harmony on a physical, mental and spiritual level. The tree as a symbol stands for steadfastness, but also for fertility and the cosmos itself as well as for the cycle of birth, life, death and rebirth. In the past, and to some extent even today, Indian yogis often meditated in this position to practice tapas (modesty, asceticism). You can practice Vrksasana well in line with other balance exercises or standing positions, such as warrior variations.

INFORMATION ON THE POSITION OF THE TREE (VRKSASANA)

Sanskrit name: Vrksasana; Vriksha Asana, Vrikshasana and other spellings are also possible.

Easier balance exercise.

Ideal towards the end of an asana series, possibly combined with other balance exercises or standing postures, or as a relaxing exercise in between.

Works on all levels to balance and strengthen, promotes concentration.

In particular, trains the foot muscles and the sense of balance, but also improves the overall posture.

STEP BY STEP INSTRUCTION "THE TREE"

Step 1

Stand upright and relaxed, legs closed or slightly open (mountain posture).

step 2

Breathing in, you raise one leg and press the sole of the foot against the thigh of the other leg; the knee points to the side, the hip is open. The whole body is upright.

step 3

Keep the balance. Fix your eyes with a dot somewhere in front of you. Breathe deeply and evenly in and out.

Step 4

Now mindfully raise your arms and put the palms together in front of the chest in the "Namasté" attitude.

Step 5

Now raise your arms over your head. Keep your palms together.

Step 6

Keep your balance, inwardly as relaxed and breathing deeply as possible. Feel into when you want to leave the position again. Or stay a certain amount of time or number of breaths in the position.

Step 7

Lower your arms carefully, loosen the foot from your thigh and stand upright again and relaxed on both legs. Feel shortly after.

Step 8

Once in the tree position, hold it for about 20 seconds. Focus on your body and on your breathing.

Then repeat the exercise with the other side. You can take a break between the exercises.

TIPS FOR BEGINNERS

You can also use your arms to lift your leg. It is also possible to give the sole of the foot to the knee, calf or on the back of the other leg.

If it helps you, you can also extend your arms to the side.

It is also no problem to first support yourself on a wall.

To stand upright and straight, perhaps the idea that a thread pulls you from the top of your head will help you.

Always be aware: stay relaxed and breathe deeply. And even if you fall over again and again - it's like in real life: Smile and get up again ... Best of all: your balance and your foot muscles are trained even if you repeatedly fall over.

VARIATIONS FOR ADVANCED

• put the foot on the thigh (see half lotus).

-Close your eyes.

• extend the raised leg forward and hold it outstretched with one hand or both hands. Try to bring the tibia to the head.

HOW DOES THE EXERCISE WORK AT THE PHYSICAL LEVEL?
First and foremost, the tree improves the sense of balance, concentration and body feeling. The entire musculature of your body is addressed. In particular, the foot muscles, but also the hip, spine and abdominal muscles are trained. Posture and body tension as well as breathing are improved.

FOR WHOM IS THE EXERCISE SUITED?

The tree is suitable for beginners and advanced. It is important to listen to his body and to be careful with himself. Anyone can get into this exercise as deeply as he or she is doing well.

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