About
Tree Pose is a balancing asana that improves stability and focus. It strengthens the legs, ankles, and core while promoting a sense of groundedness and inner peace.
Benefits (6)
- + Improves balance and stability
- + Strengthens legs and core
- + Increases focus and concentration
- + Opens the hips
- + Calms the mind
- + Promotes grounding
Avoid If (4)
- - High or low blood pressure
- - Insomnia
- - Headache
- - Recent or chronic ankle injury
Step-by-Step Instructions
1. Begin in Tadasana (Mountain Pose). Stand tall with your feet together, grounding through all four corners.
2. Shift your weight slightly onto your left foot. Bend your right knee and place the sole of your right foot on your inner left thigh, avoiding the knee joint. Heel close to the perineum.
3. Firmly press your right foot into your left thigh and your left thigh back into your right foot. Maintain a straight left leg and engage your core.
4. Inhale and raise your arms overhead, palms together in Anjali Mudra (prayer position).
5. Find a steady gaze (drishti) on a non-moving point in front of you.
6. Draw your shoulder blades down your back, opening your chest.
7. Breathe evenly and deeply, holding the pose for 30-60 seconds.
8. Exhale and slowly lower your arms.
9. Lower your right foot back to the floor.
10. Return to Tadasana.
11. Repeat on the other side.
निर्देश (Hindi)
1. Samasthiti mein khade ho jao. Seedhe khade rahein.
2. Apna daayan pair uthao aur uske talve ko baayein jaangh ke andar ki taraf rakhein. Heel perineum ke nikat ho.
3. Baayein pair ko seedha rakhein aur apne core ko engage karein.
4. Inhale karte hue, apne haatho ko apne sir ke upar uthao, namaste mudra mein.
5. Apne drishti (focus) ko ek bindu par sthir rakhein.
6. Apne shoulder blades ko neeche aur peeche karein.
7. Samaan roop se shvaas lete rahein aur 30-60 second tak is pose mein bane rahein.
8. Exhale karte hue, apne haatho ko neeche laayein.
9. Apne daayan pair ko neeche laayein.
10. Samasthiti mein vapas aa jaayein.
11. Doosri taraf se dohraayein.