Definition of yoga:

Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses on
bringing harmony between mind and body. It is an art and scince of healthy living. The word
'Yoga' is derived from the Sanskrit root 'Yuj', meaning 'to join' or 'to yoke' or 'to unite'.
Vrikshasana :
Tree pose[1] or Vrikshasana (Sanskrit: वक्ष
ृ ासन, romanized: vṛkṣāsana) is a balancing asana. It is
one of the very few standing poses in medieval hatha yoga, and remains popular in modern
yoga as exercise.[2] The pose has been called iconic of modern yoga; it is often featured in
yoga magazines, and practised in public displays such as for the International Day of Yoga.

Vrksasana (Tree Pose) teaches you to simultaneously press down and feel rooted as you reach
tall like the branches of a mighty tree. In this pose, you find a sense of groundedness through
the strength of your standing leg. Bringing the sole of your opposite foot to your shin or thigh
challenges your balance. Continuously engage your ankles, legs, and core and notice what tiny
movements your body might make to help you stay balanced.

By strengthening your legs, glutes, core, and back, Tree Pose can improve your posture and
alignment, which is especially helpful if you sit throughout the day.

What makes this pose special is that it teaches you to explore your connection with your body.
Maybe one day your lifted foot is positioned closer to your groin. Maybe another day, you leave
your foot partially on the ground for balance. Be honest with your limits and learn to honor what
your body needs on any given day.

Sanskrit:
Vrksasana (vrik-SHAH-sah-nah)

vrksa = tree
Etymology and origins:
The name comes from the Sanskrit words vṛkṣa (वक्ष
ृ ) meaning 'tree',[3] and āsana (आसन)
meaning 'posture'.[4]

A 7th-century stone carving in Mahabalipuram appears to contain a figure standing on one leg,
perhaps indicating that a pose similar to vrikshasana was in use at that time. It is said that
sadhus disciplined themselves by choosing to meditate in the pose.8

The pose is described in the 17th century Gheraṇḍa Saṃhitā 2.36. More recently it has been
called iconic of modern yoga; it is often featured in yoga magazines, and practised in public
displays such as for the International Day of Yoga.
Tree Pose Basics:

Pose type: standing posture

Targets: Lower body length

Benefits:
Tree Pose is a strengthening posture that can help build confidence. This pose can improve
your posture and counteract the effects of prolonged sitting. On your standing leg, this pose
strengthens your thigh, buttock (glute), and ankle. On your lifted leg, this pose gently stretches
your entire thigh and buttocks.

Other Tree Pose perks:

●​ Stand in Tadasana. Spread your toes, press your feet into the mat and firm your leg
muscles. Raise your front hip points toward your lower ribs to gently lift in your lower
belly.

●​ Inhale deeply, lifting your chest, and exhale as you draw your shoulder blades down your
back. Look straight ahead at a steady gazing spot.

●​ Place your hands on your hips and raise your right foot high onto your left thigh or shin.
Avoid making contact with the knee.

●​ Press your right foot and left leg into each other.

●​ Check that your pelvis is level and squared to the front.

●​ When you feel steady, place your hands into Anjali Mudra at the heart or stretch your
arms overhead like branches reaching into the sun.

●​ Hold for several breaths, then step back into Mountain Pose and repeat on the other
side.

Description:
The pose is entered from Tadasana. The most common form has one knee bent and the foot of
that leg placed on the inner thigh of the standing leg; alternatively, the bent leg may be placed in
half lotus position. The hands are held above the head, either pointed directly upwards and
unclasped, or clasped together in anjali mudra.[9]

Vrikshasana is derived from the Sanskrit term which combines Vriksha and position Vriksha
means Tree, and Asana means posture. Vrikshasan or the Tree pose is a lovely meditation
which integrates our body, mind and breath . This implores the qualities of mercy, generosity,
flexibility, tolerance, strength, endurance, balance and grace which helps an individual to
achieve overall growth in his or her life. As rightly mentioned in the Brahma Samhita, which is
an ancient book where Lord Brahma instantly composed poetic praises for the supreme divinity.
Variations:
In Bikram Yoga, Tree pose (which it calls "Tadasana") has one leg folded in half lotus and the
hands together over the chest in prayer position. It is followed by bending the straight leg into a
squatting position (called Toe Stand or "Padangushtasana" in Bikram Yoga) with the heel raised
and the thigh resting on the calf and heel, the other leg remaining in half lotus.[11]

The pose may be modified according to the practitioner's ability to balance. The hands may be
held apart, either straight up or out at an angle, or lowered into prayer position in front of the
chest. Or, one heel can be raised and placed against the shin of the standing leg, if necessary
keeping the toes on the ground. Another option is to stand beside a wall and place one hand on
it. Alternatively, the pose can be practised reclining on the floor, if need be with a block under
the bent knee.
Applications:
Further information: Yoga as therapy
Tree pose has been recommended for older people to help them maintain good balance and so
to reduce the risk of injury from falls.[13] There is preliminary evidence that a yoga programme
including tree pose may help to prevent falls among older people.[14]

References:
●​ "Tree Pose". Yoga Journal. Retrieved 27 January 2019.
●​ Iyengar 1979, p. 62.
●​ "Urdhva Vrikshasana - AshtangaYoga.info". Retrieved 2011-04-11.
●​ Sinha, S. C. (1 June 1996). Dictionary of Philosophy. Anmol Publications. p. 18. ISBN
978-81-7041-293-9.
●​ Krucoff, Carol (28 August 2007). "Find Your Roots in Tree Pose". Yoga Journal.
●​ Mulcahy, Matt (9 October 2020). "Tree Pose (Vrksasana)". Om Yoga & Lifestyle
Magazine. Retrieved 19 December 2021. An iconic standing balance that draws its roots
from hatha yoga, tree pose remains popular in modern practice and offers an exploration
of hip-opening capacity.
●​ Budig, Kathryn (11 December 2012). "How to Do a Yoga Tree Pose". Women's Health
Magazine. Retrieved 19 December 2021. It's an iconic posture that symbolizes balance
and harmony.
●​ Kristlova, Eva (14 June 2020). "Quick Standing Sequence". Yoga Alliance. Retrieved 19
December 2021. From here we enter one of the most iconic yoga poses – Tree Pose.
●​ Mehta, Mehta & Mehta 1990, p. 21.
●​ "Tree Pose (Vrikshasana)". 30 May 2022.
●​ "The 26 Bikram Hot Yoga Postures". Sadhana Yoga & Wellbeing. Retrieved 9 May
2019.
●​ Anon (18 November 2014). "3 Ways to Safely Modify Tree Pose". Yoga Journal.
Retrieved 23 November 2022.
●​ "Healthy Aging: Reference: Best Balance Exercises for Seniors". Compass by WebMD.
Retrieved 23 November 2022.
●​ Keay, Lisa; Praveen, Devarsetty; Salam, Abdul; et al. (1 May 2018). "A mixed methods
evaluation of yoga as a fall prevention strategy for older people in India". Pilot and
Feasibility Studies.
Sources:
●​ Iyengar, B.K.S. (1979). Light on Yoga (Revised ed.). Schocken Books. ISBN
978-0-8052-1031-6.
●​ Mehta, Silva; Mehta, Mira; Mehta, Shyam (1990). Yoga: The Iyengar Way.
Dorling-Kindersley.