Vrksasana /Tree pose

Tree pose is one of my favorite pose, I love trees, whenever I do this pose, I feel I'm a tree , growing up become taller n taller . This feeling is good. It also brings me more balance and truth. How to do the Tree Pose Stand tall and straight with arms by the side of your body. Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh. Make sure that your left leg is straight. Find your balance. Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra (hands-folded position). Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance. Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face. With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg. Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.   Muscles and basic joint positions about Tree pose The hamstrings activate to bend the knee; the adductor group presses the sole of the foot into the inner thigh of the standing leg; and the hip abductors, gluteals, and deep external rotators contract to draw the knee back and externally rotate the femur. The balance of the pelvis results from the interplay of various muscles that move the hip—the adductors, abductors, extensors, flexors, and rotators. Move up the body to the back and balance the activation of the erector spinae and quadratus lumborum with that of the abdominal muscles on the front body. Draw the shoulder blades toward the midline and down the back. Then activate the pectoralis minor and serratus anterior muscles to lift the chest. Let the head drop back in a relaxed fashion. Basic Joint Positions • The standing hip is neutral. • The standing knee extends. • The raised-leg hip flexes, abducts, and externally rotates. • The raised-leg knee flexes. • The back extends slightly. • The shoulders abduct and flex overhead. • The elbows extend. • The palms flex slightly.   Benefits of the Tree Pose This pose leaves you in a state of rejuvenation. It stretches the legs, back and arms, and invigorates you. It brings balance and equilibrium to your mind. It helps improve concentration. This posture has been found to relieve some cases of sciatica. It makes the legs strong, improves balance, and opens the hips. Helps those who are suffering from sciatica. This iconic pose isn't as easy as it looks . Your standing leg is like the roots of your tree, and your stable pelvis carries energy from your roots up into the spine and torso, creating a strong trunk. Your arms reach up and out like branches expanding into the sky.Just feel yourself like a tree and enjoy this pose !   XX(TTC 200HRS WEEKDAY HATHA/ASHTANGA JULY 2015)