Vrksasana (Tree pose)
This pose helps to strengthen the thighs, calves, ankles and spine.
This pose stretches the groins, inner thighs, chest and shoulders.
This pose improves the sense of balance.
Buttocks (gluteus maximus, gluteus medius)
Hip flextors ( iliopsoas muscle, rectus femoris, tensor fascia latae)
External Rotators of the hip (piriformis, obdurator internus, obdurator externus)
The muscle(adductor magnus) which is the largest and most posterior of the adductor group
Caution and Contraindications:
Those with high/low blood pressure, shoulder injury, cuff rotator injury should keep the hands at Namaskar (prayer) while in the pose.
Those with severe lower back injury should place their heels on the soleus and toes on the floor.
(Going into the pose)
2. Shift your weight slightly onto your right foot and ground the inner of the right foot to the ground.
3. Bend your left knee and reach down with your left hand to grasp your left ankle.
4. Pull the left foot up and place the sole against your inner right thigh.
7. Hold the pose for 10 to 15 breaths
8. Lower your hands to prayer pose, pause for 3 seconds.
9. Repeat on the opposite leg
(Coming out of the pose to counter pose directly)
For those with balancing difficulties, can bring the arms to the waist in the pose or use a chair/wall to hold on to.
For advanced practitioners, in the tree pose sway the trunk of the body in the opposite direction of the pointed knee.
Tadasana (Mountain pose), Uttanasana (Standing forward bend), Balasana (child pose)
By : Ronald Tan (200hr Yoga TTC 07/14 weekend)