Vrikshasana (Tree Pose) – Due to the shape of a tree, it is called Vrikshasana.
Time : Stay in this state for 5 to 10 seconds. Come back to Tadasana position. Now you have to repeat the same process standing on the right foot. In this way, do this action about four to five times respectively.
Direction : East or North.
Contents
How to Perform the Vrikshasana Pose
Tree Pose
Vrikshasana
(vrik-SHAHS-uh-nuh)
Also Known As: Upward Hands Tree Pose (Urdhva Hasta Vrikshasana) or Pose Dedicated to Royal Sage Bhagiratha
(Bhagirathasana)
Pose Type: standing one-legged balance, mild backbend
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:
- Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha,
and ujjayi breathing. Find a still point on the floor to keep your gaze on. This will help you find
and keep your balance. - Inhale and bring your weight onto the right foot. Exhale as you bend your left knee, and bring it out
to the left side, opening the inside of your left hip. Keep your hips leveled and parallel to the floor
(don’t let your left hip go higher than your right). Keep the lower abdomen engaged to take out the
compression (the arch) in the lower back. - Exhale as you place the sole of your left foot to the left calf muscle. Make sure the toes of your left
foot are pointing to the floor. - On the next exhale, grab onto the left ankle with your left hand and slide the left foot up to the
inside of your left thigh, keeping the toes of the left foot pointing to the floor. Avoid putting
pressure on your right knee. Make sure to keep the left knee out to the side as you open the inside
of your left hip. - Inhale as you reach both arms up over your head, fingertips pointing up to the sky. Keep them
straight and shoulder-width apart. Make sure to lengthen your neck and keep your shoulder blades
down your back. - Exhale and bring your gaze to your thumbs (Pose #1). You can experiment with rolling your head
all the way back, feeling the stretch in the front of your neck (Pose #2). - If your shoulders are open, the neck is long, and your breathing is not constricted, you can bring
your palms together on the exhale and look at your thumbs (Pose #3). With your palms pressed
together, you can also experiment with rolling your head all the way back, feeling the stretch in the
front of your neck (Pose #4). - Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch. Exhale as you release the pose, come back to Mountain Pose (Tadasana), and repeat on
the other side.
Modification: arms extended up over the head - arms shoulder width
- arms shoulder width, head rolling back
- palms together
- palms together, head rolling back
Tiryak Tala-Vrikshasana
Swaying Palm Tree Pose
Tiryak Tala-Vrikshasana
(TIR-yuhk TAHL-uh-vrik-SHAHS-uh-nuh)
Pose Type: standing, side bend
Drishti Point: Hastagrai or Hastagre (hands)
How to Perform the Pose:
- Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha,
and ujjayi breathing. - Inhale; step your feet slightly wider than shoulder-distance apart with toes facing forward and feet
parallel to each other. Expand your chest and hold your arms straight out to the sides, parallel to
the floor. - Exhale as you side bend to the left, dropping your left hand either to the side of the left thigh or the
left shin. (Avoid putting pressure on the knee joint.) Bring your right arm over head and bend it at
the elbow. - Inhale as you rotate your chest up to the sky; do not collapse it forward. Feel the deep stretch on
the right side of your torso as you look toward your right hand (Pose #1). - On your next exhale, try to reach your right arm over your head with fingertips pointing toward the
floor (Pose #2). - Hold the pose for at least 30, and up to 90, seconds in order to receive the full benefits of the
stretch. Exhale as you release the pose. Inhale as you press strongly into both feet to come up. - Exhale, come back to Mountain Pose (Tadasana), and repeat on the left side.
Modification: elbow of the top arm bent - mild version
- intense version
tiryak = horizontally, sideways, obliquely, across
tala-vrikshasana = palm tree
Patan Vrikshasana 1
Toppling Tree Pose
Patan Vrikshasana
(PUH-tuhn vrik-SHAHS-uh-nuh)
Modification: both knees bent
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)
Patan Vrikshasana 2
Toppling Tree Pose
Patan Vrikshasana
(PUH-tuhn vrik-SHAHS-uh-nuh)
Modification: both legs straight
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose), Bhrumadhye or Ajna Chakra (third eye, between the
eyebrows)
Sukha Vrikshasana
Easy Tree Pose Modification
Sukha Vrikshasana
(SOOK-uh vrik-SHAHS-uh-nuh)
Modification: hands on the hips
- toes to the floor
- foot to the calf muscle
Pose Type: standing one-legged balance
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Vrikshasana Namaskar
Tree Pose with Hands in Prayer
Vrikshasana Namaskar
(vrik-SHAHS-uh-nuh nuh-muhs-KAHR)
Pose Type: standing one-legged balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs), Nasagrai or Nasagre (nose)
Viparita Namaskar Vrikshasana
Reverse Prayer Tree Pose
Viparita Namaskar Vrikshasana
(vi-puh-REE-tuh nuh-muhs-KAHR vrik-SHAHS-uh-nuh)
Also Known As: Back of the Body Prayer Tree Pose (Paschima Namaskara Vrikshasana)
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Parivritta Ardha Baddha Vrikshasana
Revolved Half Bound Tree Pose
Parivritta Ardha Baddha Vrikshasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance, twist
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Vrikshasana Namaskar
Tree Pose with Hands in Prayer
Vrikshasana Namaskar
(vrik-SHAHS-uh-nuh nuh-muhs-KAHR)
Modification: backbend
Pose Type: standing one-legged balance, backbend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Hasta Gomukhasana in Vrikshasana
Hand Position of Cow Face Pose in Tree Pose
Hasta Gomukhasana in Vrikshasana
(HUH-stuh go-muk-AHS-uh-nuh in vrik-SHAHS-uh-nuh)
Modification: Gomukhasana arms
Pose Type: standing one-legged balance
Drishti Point: Nasagrai or Nasagre (nose)
Hasta Garudasana in Vrikshasana
Hand Position of the Pose Dedicated to Garuda in Tree Pose
Hasta Garudasana in Vrikshasana
(HUH-stuh GUH-ru-duh-AHS-uh-nuh in vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Parshva Vrikshasana
Sideways Tree Pose
Parshva Vrikshasana
(PAHRSH-vuh vrik-SHAHS-uh-nuh)
Modification: side bend toward the bent knee
Pose Type: standing one-legged balance, side bend
Drishti Point: Hastagrai or Hastagre (hands)
Urdhva Eka Hasta Ardha Baddha Padma Vrikshasana
Upward One Hand Half Bound Lotus Tree Pose
Urdhva Eka Hasta Ardha Baddha Padma Vrikshasana
(OORD-vuh EY-kuh HUH-stuh UHR-duh BUH-duh PUHD-muh vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance, binding
Drishti Point: Nasagrai or Nasagre (nose)
Parivritta Ardha Baddha Padma Vrikshasana
Revolved Half Bound Lotus Tree Pose
Parivritta Ardha Baddha Padma Vrikshasana
(puh-ri-VRIT-tuh UHR-duh BUH-duh PUHD-muh vrik-SHAHS-uh-nuh)
Pose Type: standing one-legged balance, twist, binding
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Hasta Pada Hasta Janu Vrikshasana 1
Hand to Foot Hand to Knee Tree Pose
Hasta Pada Hasta Janu Vrikshasana
(HUH-stuh PUH-duh HUH-stuh JAH-nu vrik-SHAHS-uh-nuh)
Modification: grabbing onto the foot and the knee, knee to the outside
Pose Type: standing one-legged balance
Drishti Point: Parshva Drishti (to the right), Parshva Drishti (to the left)
Hasta Pada Hasta Janu Vrikshasana 2
Hand to Foot Hand to Knee Tree Pose
Hasta Pada Hasta Janu Vrikshasana
(HUH-stuh PUH-duh HUH-stuh JAH-nu vrik-SHAHS-uh-nuh)
Modification: backbend, grabbing onto the foot and the knee, knee to the outside, looking straight
ahead
Pose Type: standing one-legged balance, backbend
Drishti Point: Nasagrai or Nasagre (nose)
Hasta Pada Hasta Janu Patan Vrikshasana
Hand to Foot Hand to Knee Toppling Tree Pose
Hasta Pada Hasta Janu Patan Vrikshasana
(HUH-stuh PUH-duh HUH-stuh JAH-nu PUH-tuhn vrik-SHAHS-uh-nuh)
Modification: grabbing onto the foot and the shin, knee to the outside
Pose Type: standing one-legged balance, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Prapada Ardha Uttanasana
Tip Toe Half Intense Stretch Pose
Prapada Ardha Uttanasana
(PRUH-puh-duh UHR-duh ut-tahn-AHS-uh-nuh)
Also Known As: Tip Toe Half Forward Bend and Downward Facing Tree Pose Prep. (Adho Mukha
Vrikshasana Prep.)
Pose Type: standing, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Eka Pada Adho Mukha Vrikshasana
One-Legged Downward Facing Tree Pose
Eka Pada Adho Mukha Vrikshasana
(EY-kuh PUH-duh uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Eka Pada Adho Mukha Vrksasana
Pose Type: inversion, arm balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Vrikshasana in Vasishtasana
Tree Pose in Pose Dedicated to Sage Vasista
Vrikshasana in Vasishtasana
(vrik-SHAHS-uh-nuh in vuh-sish-TAHS-uh-nuh)
Also Known As: Tree Pose in Side Plank Modification
Modification: top foot to the inner thigh
Pose Type: arm balance, core
Drishti Point: Urdhva or Antara Drishti (up to the sky)
Prasarita Padottanasana in Adho Mukha Vrikshasana
Feet Spread Intense Stretch Pose in Downward Facing Tree Pose
Prasarita Padottanasana in Adho Mukha Vrikshasana
(pruh-SAH-ri-tuh puh-do-tahn-AHS-uh-nuh in uh-DO MUK-uh vriks-SHAHS-anna)
Also Known As: Feet Spread Full Forward Bend Pose in Downward Facing Tree Pose, Prasarita
Padottanasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance, forward bend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Adho Mukha Vrikshasana
Downward Facing Tree Pose
Adho Mukha Vrikshasana
(uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Adho Mukha Vrksasana
Modification: legs crossed
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Upavishta Konasana in Adho Mukha Vrikshasana
Seated Angle Pose in Downward Facing Tree Pose
Upavishta Konasana in Adho Mukha Vrikshasana
(u-puh-VISH-tuh ko-NAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Upward Spread Feet Pose A (Urdhva Prasarita Padasana A), Upavista Konasana in
Adho Mukha Vrikshasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Pada Garudasana in Adho Mukha Vrikshasana
Leg Position of the Pose Dedicated to Garuda in
Downward Facing Tree Pose
Pada Garudasana in Adho Mukha Vrikshasana
(PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Garudasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angusthamadhye or Angustha Ma Dyai (thumbs)
How to Perform the Pose:
- Begin by standing in Mountain Pose (Tadasana). Engage your mula bandha, uddhiyana bandha,
and ujjayi breathing. - Exhale and hinge from the hips, coming into a forward bend, placing the palms on the floor on the
outsides of your feet. Your hands should be shoulder width apart or slightly wider. Make sure
your arms are straight and your shoulders are on top of your fingertips. - There are many ways to come into a handstand. When you start practicing handstands, make sure
you can balance on your hands against the wall for at least 60 seconds. Then you can experiment
with jumping into a handstand or lifting your legs using your core. Press strongly into your hands. - Once you find your balance in a Downward Facing Tree Pose (Adho Mukha Vrikshasana), also
known as Handstand, exhale and bend your knees; cross your right leg over your left leg, hooking
your right foot around your left calf muscle. Hold for 30, and up to 90, seconds to receive the full
benefits of the stretch. - Inhale and bring your legs back to the straight position. Exhale and switch legs as you bend your
knees and cross your left leg over your right leg, hooking your left foot around your right calf
muscle. Hold for 30, and up to 90, seconds to receive the full benefits of the stretch. - Inhale and bring your legs back to the straight position. On the following inhale, lower your feet to
the floor. Inhale as you come back to Mountain Pose (Tadasana).
Mandukasana in Adho Mukha Vrikshasana
Frog Pose in Downward Facing Tree Pose
Mandukasana in Adho Mukha Vrikshasana
(muhn-doo-KAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Mandukasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Nasagrai or Nasagre (nose) or Angusthamadhye or Angustha Ma Dyai (thumbs)
Baddha Konasana in Adho Mukha Vrikshasana
Bound Angle Pose in Downward Facing Tree Pose
Baddha Konasana in Adho Mukha Vrikshasana
(BUH-duh ko-NAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Baddha Konasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Pada Svastikasana in Adho Mukha Vrikshasana
Svastika Legs in Downward Facing Tree Pose
Pada Svastikasana in Adho Mukha Vrikshasana
(PUH-duh svuh-sti-KAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Svastikasana in Adho Mukha Vrksasana
Modification: both knees bent, one knee bent toward the chest, other foot pointing to the back
Pose Type: inversion, arm balance, mild backbend
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Ardha Padmasana in Adho Mukha Vrikshasana
Half Lotus Pose in Downward Facing Tree Pose
Ardha Padmasana in Adho Mukha Vrikshasana
(UHR-duh puhd-MAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Ardha Padmasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Pada Garudasana in Adho Mukha Vrikshasana
Leg Position of the Pose Dedicated to Garuda in Downward Facing Tree
Pose
Pada Garudasana in Adho Mukha Vrikshasana
(PUH-duh guh-ru-DAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Pada Garudasana in Adho Mukha Vrksasana
Modification: arms bent at 90 degrees
Pose Type: inversion, arm balance
Drishti Point: Nasagrai or Nasagre (nose)
Urdhva Padmasana in Adho Mukha Vrikshasana
Upward Lotus Pose in Downward Facing Tree Pose
Urdhva Padmasana in Adho Mukha Vrikshasana
(OORD-vuh puhd-MAHS-uh-nuh in uh-DO MUK-uh vrik-SHAHS-uh-nuh)
Also Known As: Urdhva Padmasana in Adho Mukha Vrksasana
Pose Type: inversion, arm balance
Drishti Point: Angushtamadhye or Angushta Ma Dyai (thumbs)
Supta Vrikshasana
Supta Vrikshasana
(SUP-tuh vrik-SHAHS-uh-nuh)
Also Known As: Reclined Big Toe Pose B Prep. (Supta Padangushtasana B Prep.)
Modification: hand to the bent knee, other hand along side of the torso, toes flexed in
Pose Type: supine
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows)
Benefits of Vrikshasana :
- In this asana, the power of memory is intensified by concentrating on the command wheel.
- Eye light increases.
- The trembling of hands and feet stops and the arms and calves would be hard. Huh. Provides balance to the body.
Note: Vrikshasana is done by some Yogacharyas while keeping the head down and the feet up, making it steady on the hands.
Special: In this posture, when we greet with folded hands in front, it is also called Namaskar Asana. Whereas the first position of Surya Namaskar is also called Namaskarasana.