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Pose of the Month: Tree Pose (Vrksasana)

Sanskrit Name and meaning vrik-SHAHS-anna vrksa = tree asana = pose

How to: Step 1: Stand straight with both feet firmly on the floor. Engage your left leg and press evenly into all four corners of the left foot, bend your right knee and bring your foot into the inside of your left calf or thigh with the toes pointing down. Use your hand to assist if needed. Be sure that your foot is above or below the knee rather than directly against the knee joint. Step 2: Lengthen your tailbone toward the floor, and keep your hips squared while pressing the right knee open. Firmly press the right foot sole against the inner calf or thigh and resist with the outer left leg. Press your palms together at your heart. Gaze softly at a fixed point in front of you – something that is not moving. Step 3 – Option to take a variation in the arms, such as reaching overhead or down towards the floor. Stay for 30 seconds to 1 minute. Step 4 – Bring your hands back to your heart, point the right knee forward and release your foot back to the floor. Step 5 - Repeat for the same length of time with the legs reversed. Benefits of the pose:

  • Strengthens thighs, calves, and ankles to create stability in the legs

  • Improves sense of balance, posture and concentration

  • Strengthens the ligaments and tendons of the feet

  • Relieves sciatica


  • If you feel unsteady in this pose, you can bring your foot to the inner ankle with your toes on the floor, or stand with your back braced against a wall.

  • If you have high blood pressure, avoid raising the arms overhead.

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