It is clear that yoga is a matter of balance, but in the execution of the tree pose it becomes especially relevant. This asana (which is what the different postures are called) is a balancing pose that resembles a tree rooted and extending its branches towards the sky. It is an asana in which the individual stands on one foot while the other rests against the thigh or calf of the supporting leg.
Yoga has become one of the most recommended low-impact exercise practices to strengthen muscles and improve general well-being. After 50, this ancient discipline can become a good ally. Combining physical postures, breathing exercises and meditation, it not only promotes flexibility and strength, but also provides a space for relaxation. As the frenzy of our daily lives increases, people look to this discipline for support to stay healthy.
Also known by the name vrikshasanaPracticing the tree pose daily is a way to improve concentration and balance. When maintaining the posture, it is required to fully focus attention on the muscles and on a fixed point. Additionally, the posture improves circulation, benefiting brain function. Tree pose is suitable for beginners, but it is important to practice it with patience and respecting the limits of your own body.
Tree pose is based on the fundamental principles of yoga, such as body alignment, concentration and conscious breathing. When performing it, it is essential to keep your spine straight and your shoulders relaxed. The arms can be extended upward, imitating the branches of a tree, or joined in a prayer position in front of the chest. This pose may be challenging at first, but with practice and patience, greater balance and stability can be achieved.
How to do tree pose
The tree pose is made up of very simple steps, its only difficulty lies in the challenge of maintaining balance. To perform the tree pose in yoga, follow these steps:
- Starts in tadasana (the mountain pose). To do this, while standing, put your feet together and keep your spine straight. The Mountain La is a yoga posture used as a starting point for other positions in this discipline.
- Transfer weight to one foot and lift the other foot, placing the sole on the inside of the thigh or calf of the supporting leg. You can adapt the tree pose depending on your level of flexibility and balance. For example, you can rest your foot on your ankle instead of up your thigh.
- Find your balance and bring your hands to the center of your chest in a prayer position or extend them upward like branches of a tree.
- Fix your gaze on a point in front of you to help maintain balance and focus. Remember to keep pressure on the inside of the thigh with the sole of your foot, it will help you maintain balance. If you have difficulty with balance, you can lean on a wall or use an object to maintain your balance until you feel more comfortable.
- Hold the posture for several deep breaths, trying to maintain concentration and stability.
- Repeat the process on the other side, changing the supporting leg.
Physical benefits of tree pose
By challenging our physical balance, we develop strength in the legs, ankles, and stabilizing muscles. Additionally, by focusing attention on maintaining posture and breathing, we contribute to improved concentration:
- Strengthens the legs, especially the calves and ankles.
- Stretches the groin, thighs, shoulders and chest.
- It stimulates digestion, contributing to the relief of constipation and maintaining the proper functioning of the kidneys.
- It allows you to work on your sense of balance and coordination.
- It is especially indicated for cases of flat feet and sciatica.
- Helps correct your posture if you tend to slouch and have trouble keeping your back upright.
- It contributes to gaining flexibility, since it is a yoga posture that works on opening the hips.
- It allows us to align the body, and that is why it is an asana that, within the yoga practice, serves to prepare us to do other asanas.
Other easy yoga poses
There are more simple yoga postures that can be done safely from home, and that will help you improve flexibility and balance:
- Downward Facing Dog Pose is one of the most popular and beneficial yoga poses. The downward facing dog pose is an asana that is performed on four points of support: the hands and the knees. It is one of the most common postures in any yoga sequence, including the so-called sun salutation. The pose involves raising your hips toward the ceiling and straightening your legs and arms to form an inverted V. In the final posture, the palms of the hands and the soles of the feet are firmly planted on the ground, and the head hangs.
- Child’s Pose: This is one of the best positions to rest, relax your back and shoulders as well as stretch your hips, thighs and ankles. The posture simulates or evokes the position of a relaxed baby or child, lying with knees bent, belly down and forehead resting on the floor.
- Sun salutation is one of the most popular and used yoga series. Its complete asanas allow you to tone and strengthen each part of the body and stretch the muscles while paying attention to breathing and achieving greater and greater relaxation.
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