Vrksa – tree, Asana – pose

One of the first poses often taught to beginners, Vrksasana asks us to stand tall and balance on one foot to find steadiness in the body and to focus the mind.

Bending one leg and bringing the foot to rest on the inside upper-thigh of the other leg, we open the bent knee and groin out to the side, lengthening the inner thigh of the bent leg while the straight leg remains grounded, straight and strong like the trunk of a tree. At the same time, we stretch the spine and arms up towards the sky, growing tall like the branches of a tree reaching for sunlight…

In Light on Life, BKS Iyengar explains that that standing poses teach us to maintain stability in the body and in life. With the feet firmly planted into the earth like the roots of a tree, we are able to remain grounded – even during times of difficulty. Meanwhile the balancing poses provide us with a way to remain present – as we are required to remain focused in order not to wobble or fall out.

“When the intellect is stable, there is no past, no future, only present. Do not live in the future; only the present is real. The mind takes you constantly to the future, as it plans, worries, and wonders. Memory takes you to the past, as it ruminates and regrets….”

In Light on Yoga BKS Iyengar also says that Vrksasana “tones the leg muscles and gives one a sense of balance and poise.” Some other benefits include:

• Strengthens: ankles, calves, thighs and spine
• Stretches: groins, inner thighs, spine, chest and shoulders
• Improves: sense of balance and focus
   

If your balance is not great (yet!) or if you’re feeling tired, you can stand with the straight leg next to a wall and use your fingertips to gently support and hold you upright. Alternatively, having your back against wall is another variation that will allow you to start building strength and stability in the legs before attempting the final balanced version in the middle of the room.

One of the most common complaints we hear from students is that the foot of their bent leg keeps sliding down their thigh. There are many ways to support and prevent this from happening. One of the most common ways is to take a belt around the foot or hold the foot itself to keep it in place. We have also heard people using a piece of sticky mat between the foot and thigh to provide a bit of grip. Whatever method you choose, know that it’s not the slippery fabric of your pants but the ability to work the legs strongly!

A few more tips to help get into Vrksasana:

1.   Lay in Supta Baddha Konasana (reclining bound angle pose) to open the groins and get the legs and knees turning out.

2.   Try Vrksasana laying down on the ground with the straight leg foot pressing into the wall – as if it’s standing upright.

3.   In the standing version, try to keep the hips level and tailbone long, similar to Tadasana (mountain pose).

Watch this video from Senior Intermediate Iyengar yoga teachers, Carrie Owerko for a detailed 10-minute lesson on Vrksasana or download our infographic HERE for some simple instructions to try at home.

Don’t forget to send us your Vrksasana questions, tips and photos. Email info@yogatogo.com.au or message and tag us on Facebook, Instagram or Twitter.