Vrksasana (Tree Pose)
I love tree pose (vrksasana). It's a pose that lends grace and balance and it's suitable for all levels. To do tree pose, stand in tadasana, (mountain pose). You should feel rooted into the earth from the hips down. From the hips up you can imagine yourself rising up into the sky, like your favorite tree. So, the tailbone and crown of the head are moving away from each other. Hips, knees, and ankles should align one atop the other. Collarbones are broad, shoulders rolling back and down. Lift the sternum toward the chin. So, when you feel rooted, just let your weight shift to the right, imagining roots growing deeply into the earth through the arch of your right foot. Meanwhile the left leg gets light and airy.
Rotate the left leg so that the knee turns out to the left. Put the bottom of the left foot against the right ankle. You can gently press the sole and the ankle against one another to increase stability. Find the balance in the pose. Belly stays soft, spine stays long and lifted. If this is challenge enough for you, stay where you are.
If you can take the pose further, bring the sole of the left foot to the right calf, keeping the rotation of the left leg so that the left knee is still moving out to the left. Once again, gently press the sole against the calf and find the balance and relaxation in the pose.
To take it still further you can bring the sole of the left foot to the right knee and lastly, as high up on the inner right thigh as possible. Ultimately the left heel is firmly planted against the upmost right groin with the toes facing down the leg. Once you have found the suitable leg position for your ability, you let the arms fall at your sides, palms facing out.
On a deep inhalation, sweeping the fingertips away from you as much as possible, the arms stretch out and up towards the sky reaching through the side ribs. You can look up past your fingertips to the great blue beyond. Tree pose!
Breathe. Belly stays soft, tailbone and crown continue to move away from one another. As with every pose, be sure that you have enough energy left to come out of it properly. To release, on an exhalation, release the arms, palms facing the ground, gently bringing them down to the side of the body again. Try to maintain your poise and balance as you then slowly release the left foot back to the floor.
Repeat on the right side. Once you become really proficient in the pose, for a real adventure, try it with your eyes closed!
Tanya Rowland