Tree Pose

Vrksasana

This grounding and graceful balancing posture will strengthen your legs and ankles, open your groins and hips, and improve your overall focus.

Step By Step

Stand with your feet together. Shift your weight into your left foot. Bend your right knee and take hold of your right foot near your ankle. Place the sole of your right foot onto your left inner thigh (above your knee) with your toes pointing straight down. You may choose to place your foot below your knee as well (avoid placing your foot on your knee joint).
Keep your pelvis neutral and your hips squared forward.
Either bring your hands together in a prayer position in front of your heart, or reach your arms up over your head.
Press down through all four corners of your standing foot, and lengthen your spine as you reach the crown of your head upwards.
Hold this pose for at least 30 seconds while keeping your eyes steady on one point. Release by bringing your right foot to the floor. Repeat on the other side.

Benefits

Strengthens legs and ankles
Stretches groin, hip, and inner thigh muscles
Lengthens spinal and chest muscles
Improves balance
Improves focus and calms your nervous system

Contraindications

Conditions that affect balance
Low blood pressure
Ankle injury

Modifications

If you have trouble with balance you can hold onto a ledge or chair
If you are unable to bring your foot up to your inner thigh then you can place your foot below your knee

Chakras

Tree pose balances the Root Chakra (Muladhara) and connects the practitioner to the physical world, allowing him/her to feel more present, safe, and grounded.