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[[File:Vriksasana.png|thumb|right|''Vriksasana'']]
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[[File:Ayurwiki-Vrikshasana.gif|400px|right|Yoga in a GIF - Vrikshasana]]
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[[File:Vriksasana.png|300px|thumb|right|''Vriksasana'']]
  
 
'''Vriksasana''' (Sanskrit: वृक्षासन; IAST: vṛkṣāsana) or Tree Pose is an asana.
 
'''Vriksasana''' (Sanskrit: वृक्षासन; IAST: vṛkṣāsana) or Tree Pose is an asana.
  
== Etymology ==
+
==Technique==
 +
# Stand in Tadasana (Mountain Pose) and shift your weight slightly onto your left foot, keeping your sole pressed firm against the floor, and then bend your right knee.
 +
# Reach down with your right hand and clasp your right ankle.
 +
# Draw your right foot up and place the sole against your inner left thigh; if possible, press your right heel into your thigh – just below your groin with your toes pointing toward the floor.
 +
# The center of your pelvis should be directly over your left foot.
 +
# Rest your hands on the upper portion of your pelvic bone. Make sure that your pelvis is in a neutral position, with the top rim parallel to the floor.
 +
# Lengthen your tailbone toward the floor.
 +
# Firmly press your right foot sole against your inner thigh and resist with your left leg.
 +
# Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 -5 feet away
 +
# Stay in this pose for 30 seconds to 1 minute.
 +
# Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.<ref name="Technique"/>
  
The name comes from the Sanskrit words vriksa or vriksha (वृक्ष, vṛkṣa) meaning "tree", and asana (आसन) meaning "posture".
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==Effects==
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* Improves balance and stability in the legs
 +
* On a metaphysical level, helps one to achieve balance in other aspects of life
 +
* Strengthens the ligaments and tendon of the feet
 +
* Strengthens and tones the entire standing leg, up to the buttocks
 +
* Assists the body in establishing pelvic stability
 +
* Strengthen the bones of the hips and legs due to the weight-bearing nature of the pose
 +
* Builds self-confidence and esteem<ref name="Effects"/>
  
== Description ==
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==Related Asanas==
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* [[Trikonasana]]
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* [[Virabhadrasana II]]
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* [[Baddha Koṇāsana]]
  
From Tadasana, weight is shifted to one leg, for example, starting with the left leg. The entire sole of the foot remains in contact with the floor. The right knee is bent and the right foot placed on the left inner thigh, or in half lotus position. In either foot placement, the hips should be open, with the right knee pointing towards the right, not forward. With the toes of the right foot pointing directly down, the left foot, center of the pelvis, shoulders and head are all vertically aligned. Hands are typically held above the head either pointed directly upwards and unclasped, or clasped together in anjali mudra.
+
==Special requisites==
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Avoid doing this posture if you are suffering from migraine, insomnia, low or high blood pressure.
  
The asana is typically held for 20 to 60 seconds to stretch the spine, returning to tadasana while exhaling, then repeating standing on the opposite leg.
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==Initial practice notes==
 +
If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh.<ref name="Initial practice notes"/>
 +
 
 +
==References==
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 +
<references>
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<ref name="Technique">[https://thehealthorange.com/stay-fit/yoga/vrksasana-tree-pose-10-steps-benefits/ "Methodology"]</ref>
 +
 
 +
<ref name="Initial practice notes">[https://www.yogajournal.com/poses/tree-pose "Beginers tips"]</ref>
 +
 
 +
<ref name="Effects">[http://www.cnyhealingarts.com/2010/10/29/the-health-benefits-of-vrikshasana-tree-pose/ "Health benefits"]</ref>
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</references>
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 +
==External Links==
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* [https://thehealthorange.com/stay-fit/yoga/vrksasana-tree-pose-10-steps-benefits/ Vriksasana on thehealthorange.com]
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* [https://georgiestclair.com/creative-business/benefits-tree-pose-creative-wellbeing/ Vriksasana on georgiestclair.com]
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* [http://www.zliving.com/fitness/yoga/tree-pose-vrksasana-tips-benefits-follow-up-yoga-poses-94303/ Vriksasana on zliving.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]

Latest revision as of 14:32, 21 August 2018

Yoga in a GIF - Vrikshasana
Vriksasana

Vriksasana (Sanskrit: वृक्षासन; IAST: vṛkṣāsana) or Tree Pose is an asana.

Technique

  1. Stand in Tadasana (Mountain Pose) and shift your weight slightly onto your left foot, keeping your sole pressed firm against the floor, and then bend your right knee.
  2. Reach down with your right hand and clasp your right ankle.
  3. Draw your right foot up and place the sole against your inner left thigh; if possible, press your right heel into your thigh – just below your groin with your toes pointing toward the floor.
  4. The center of your pelvis should be directly over your left foot.
  5. Rest your hands on the upper portion of your pelvic bone. Make sure that your pelvis is in a neutral position, with the top rim parallel to the floor.
  6. Lengthen your tailbone toward the floor.
  7. Firmly press your right foot sole against your inner thigh and resist with your left leg.
  8. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 -5 feet away
  9. Stay in this pose for 30 seconds to 1 minute.
  10. Step back to Tadasana with an exhalation and repeat for the same length of time with the legs reversed.[1]

Effects

  • Improves balance and stability in the legs
  • On a metaphysical level, helps one to achieve balance in other aspects of life
  • Strengthens the ligaments and tendon of the feet
  • Strengthens and tones the entire standing leg, up to the buttocks
  • Assists the body in establishing pelvic stability
  • Strengthen the bones of the hips and legs due to the weight-bearing nature of the pose
  • Builds self-confidence and esteem[2]

Related Asanas

Special requisites

Avoid doing this posture if you are suffering from migraine, insomnia, low or high blood pressure.

Initial practice notes

If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh.[3]

References

External Links