The many shapes of Vrkasana

Tree pose is a true asana classic! It’s seems easy, but on days where you are internally off balance it becomes a real challenge and frankly can be very humbling… So have a play with this wonderful pose on a very different axis and find your favourite.

Here are 2 variations of the leg shape we create in Tree pose - Vrkasana. These asanas that open the body, and allow the mind to relax.

Tree pose - Vrkasana, is a standing pose.

Practiced first standing on the right leg, bend the left leg and connect the left foot to the right thigh, calf or lightly touching the ground.

Reach up through the crown of the head to grow tall, keeping lower ribs drawn in and lower back long.

To start with, place your hands on your hips, then progress to lifting the arms and finally the gaze.

Stay in Vrksasana for 8 - 10 breaths. Notice how your sense of balance is connected to your breath and emotional state. Feel the pose become more challenging as you hold it for longer. Allow your self to enjoy the present moment.

Switch to the other side.

This grounding pose is wonderful for the whole body, a balancing pose as well as a gentle hip opener it strengthens and challenges equally.

The second pose is a variation of Side Plank with Tree Pose Legs (Vasisthasana with Vrksasana Leg)

This Asana is a dynamic and playful variation that combines the strength of Side Plank with the balance and grounding of Tree Pose. Challenge yourself in this variation that will open one side of the body whilst strengthening the other.

Start in Plank and place your right hand on the ground in the centre of the mat and slightly forward. Transition to Side Plank by rolling onto the outside edge of the right foot.

Gaze towards the floor, and slowly take the top leg into your tree pose legs.

Lift your hips to form a straight line from your head to your heels, keep your body engaged and lifted. Focus on a steady breath.
Reach your left arm up, extending through the fingertips,

Open your chest as you lift your gaze toward the ceiling. Keep your lower ribs drawn in and your spine long.

After holding for 8-10 breaths, slowly lower your left leg and return to side plank.

Rest for 5 breath in Balansana (childs pose) then repeat the same process on the other side.