Meaning: Tree pose
Step wise description:
Step-1: Samastithihi (Look horizontally)
Step-2: Inhale, raise the right foot and place on inner side of left thigh
(Obturator Externus & internus for Lateral Rotation of Hip,
Gemellus superior & inferior, Gluteus Maximus, Piriformis and Sartorius for Lateral Rotation & Stabilization of Hip,
Biceps Femoris for Lateral Rotation of Knee,
Soleus to press the foot against the opposite thigh by Plantar Flexion.
Step-3: Exhale, oppose the right foot with left thigh.
(Lateral Deltoid for Abduction of Shoulder,
Subscapularis for medial Rotation of Scapula and shoulder stabilization,
Supraspinatus for Abduction & stabilization of Shoulder,
Teres Major for medial rotation, adduction & stabilization of shoulder)
Step-4: Inhale, raise the arms sideways to 180 degrees and adopt namaskara mudra over the head. This is the FINAL POSE (Maintain with normal breathing).
(Triceps for elbow extension,
Supinator for Supination of forearm,
Palmar Interossei for adduction of all fingers,
Extensor Digitorum & Minimi for extension of all fingers)
Step-5: Exhale, bring the palms down.
Step-6: Inhale, release the left thigh.
Step-7: Exhale, bring the right foot on to the floor.
Step-8: Sithila Tadasana and observe the changes.
- The base of support is the body contact with the ground between the left foot to the imaginary point just below the right knee (marked in the picture). If the person sees this as a single leg pose, the pelvis will be raised (on the right side) to bear the weight onto left foot. This needs physical adjustment which is wrong. BOS is in the middle of the left foot and person leans to left.
- Let us activate the right hip abductors (outer muscles), anterior tibialis, core muscles as a support from the right side. This will not disturb the pelvis position. There the base of support decreases from the left foot to the point just below the right knee.
- Since the center of gravity (COG) is at 2nd sacral level, the pelvic muscles will take much load and get adjusted to prevent fall.
Hence the Line of gravity will be still on the base of support (Annamaya Kosha)
Physiology: Elongate the spine upwards consciously with every breath to experience the effortlessness. All these with open eyes followed by closed eyes. This proves the balancing ability and strength like a tree (Pranayama Kosha). Basal ganglia for balancing the body through proprioception and cerebellum for coordination of muscle contractions through sensory and motor neurons proves that the mind is focussed on the posture. The student is in the present situation (Manomaya Kosha).
Philosophy: Internal changes get back to the balanced state. Hence the Tree pose or Vrikshasana is a balancing pose, gives charming on the face with regular practice (Vijnanamaya Kosha). Seasonal changes will be expressed to the outer world, karma yoga to the outer world by feeding, protecting, sacrificing (Anandamaya Kosha).
Yoga Therapy: With above understanding, the midpoint that is pelvis will adjust to one side to have the position. That is the wrong posture for normal practice. But the same force can be utilized for right and left imbalances of the body. Eg; Scoliosis.
“Purpose: This is to train the Yoga teachers after the completion of their basic level. This practice as a daily routine will assist them in advancing their yoga practice with inner strength than using external supports like ropes, pillows, blocks, bolls. Do the asana to pass the LOG through COG on BOS which all brings the core muscle balanced activation and further activates the chakras.”