Vrksasana

vrik-SHAHS-uh-nah

“vrksa” = tree

Tree Pose

Heart of Pose

• Standing Balance
• Spinal Extension

Joint Actions

The following are from Leslie Kaminoff’s book, Yoga Anatomy.

• Standing leg: hip neutral extension, internal rotation, adduction; knee extension
• Lifted leg: hip flexion, external rotation, abduction; knee flexion; tibia external rotation; ankle dorsiflexion; foot pronation
• See also: Joint Movements & ROM

Notes

• Commonly presented as having arms raised upward.
• In Iyengar Yoga, palms meet overhead.
• “Tight inner thigh muscles might prevent the knee from turning outward. That is why it is important to warm up the inner and outer hips before attempting this pose.” (Olga Kabel)

ONE OF THE OLDEST HATHA YOGA POSES IN RECORDED HISTORY

Tree pose (Vrksasana)… happens to be one of the oldest Hatha Yoga poses in recorded history, according to Richard Rosen, author of Original Yoga. In fact, it is one of only two standing poses from the earliest texts on yoga postures; the other one is a form of Powerful Pose (Utkatasana), also called Chair pose in modern yoga. – Baxter Bell MD 

Effects / Benefits

Energy, Mood, Emotion

Effects to energy, mood or emotion may include the following.

• Develops concentration.
• Promotes equanimity and a feeling of being centered.
• Can bring a sense of peace.
• Promotes a sense of being grounded and “in the body.”
• Can increase confidence.

Musculoskeletal

Musculoskeletal effects may include the following.

• Strengthens and stabilizes legs.
• Stretches hips.
• Develops balance.

Standing on one leg helps strengthen your standing leg, ankle and hips, and holding your arms overhead helps strengthen your upper body and arms. – Baxter Bell MD