Tree pose - Vrksasana

​Tree pose is a great balancing pose particularly for bringing equilibrium in the body, for both our right and left side.

1. Start in Tadasana standing pose, feet close together and parallel to each other.
2. Place the weight of your body into the right foot and gently lift the left sole of the foot to your right ankle or knee.
3. Bring your hands into Anjali mudra, (Namaste/prayer pose)and find a steady focus point in front of you.
4. Inhale and slowly lift your arms up, keeping the palms together or you can open your arms. At this point, try to engage your abdomen also, strengthening the core.
5. Exhale and concentrate on your focus point. Continue to breathe deeply and stay in the pose for a few deep breaths, or to build more balance, you can stay for a minute or so.
6. Gently bring your hands back down into Anjali mudra, release the left foot to the floor and finally release arms to either side of the body.
7. Continue the same sequence, by changing legs, bringing balance onto the left foot and bringing your right foot up.

Advanced option:
For a little bit more of a challenge in this pose, you can bring the top of your foot onto the balancing thigh
Try bending the knee of the balancing leg 

Physical benefits:
Tree pose is a great balancing pose, particularly for building balance on both sides of the body, the right and left. This brings the entire body into equilibrium. This asana also builds strength in the legs, tones the abdomen and works the back muscles. It reduces flat feet and stretched the spine and the arms.
 
Mental benefits:
Tree pose helps build focus and concentration. It is an energising pose overall and boosts confidence. It invokes an internal balanced state, bringing centeredness to the mind and body. This asana can help regulate the breath by keeping steady using deep breathing (inhale and count to 5, exhale and count to 5)
 
Contraindications:  (for this, do not bring the head all the way down, just keep head up and straight)
Weak ankles or injury to the knees and legs;
Fluctuations in blood pressure- for this, you can perform tree pose against the wall and keep the arms at heart level, without lifting them up.

TREE POSE VARIATIONS