Tree Bag

Let's dive into Tree Pose , or Vrikshasana , a yoga exercise that strengthens the legs , hips , and core muscles , while improving balance and concentration. This standing balance pose is excellent for developing mental focus and physical stability.

Correct technique and execution

How to perform Tree Pose with the correct technique:

1. Start in a standing position with your feet together and your arms at your sides.
2. Shift your weight to your left foot and lift your right foot off the floor.
3. Place the sole of the right foot on the inside of the left thigh or calf (not on the knee).
4. Keep your hips straight forward and find your balance by activating your core.
5. Raise your arms above your head, keeping your palms together or parallel, and reach towards the ceiling.
6. Breathe deeply and hold the position for 5-10 breaths, before switching sides.

Focus your gaze on a fixed point in front of you (dristi) to help with balance.

Common mistakes

To get the most out of Tree Pose, avoid these common mistakes:

• Placing the foot on the knee: Never place the foot on the knee, as this can stress the joint. Place the foot on the thigh or calf.
• Hips rotate out: Make sure your hips are parallel and pointed forward to maintain proper posture.
• Tense shoulders: Keep your shoulders relaxed even when your arms are raised to avoid unnecessary tension.

Modifications and variations

If you want to adjust the Tree Pose to your level, try these variations:

• Use a wall for support: If you have problems with your balance, stand close to a wall for support.
• Lower foot placement: If it is challenging to place the foot on the thigh, start with the foot on the calf.
• Hands in prayer position: Place your hands in front of your chest in a prayer position if it is challenging to hold your arms above your head.

Breathing technique

Breathing is important for