CHENNAI: Most yoga poses are inspired from nature. In Sanskrit, vrksh means tree. We can learn to be rooted in one spot while learning an important virtue — patience. Trees are ever giving, just like Vrkshasan which gives us grace and strength.
Steps
(Beginners may try this with their back to a wall.) Stand with your feet four inches apart and shift your body weight on your right leg. Now, inhale and place your left foot on the inside of your right thigh with your toes pointing down.
Balance on your right foot. You can adjust the position of the left foot by pulling up the ankle with your left hand. Your left knee joint should point to the left and the left thigh will be perpendicular to the right thigh.
Engage the left thigh muscles and keep the thigh actively pulled to the left. Now inhale and bring the hands to namaskar mudra at the chest, next inhale again and raise the folded hands up towards the sky as shown. Keep the elbows stretched and the upper arms close to the ears. Breathe normal for 10-20 counts. Stare at a spot on the floor or wall 6-8 feet away from you. Be focused to hold the pose.
The struggle to hold your balance tones your legs. Outwardly the pose may appear to be static but the left knee is being constantly pushed to the left. This endeavor makes this an active pose.
Finish an exhalation and lower the arms with an inhalation. Release the foot. Relax for a few breathing cycles with your feet firmly grounded.
Switch and repeat on the other side shifting your body weight to left leg.
Benefits
Improves focus, balance and coordination. Strengthens the leg muscles and joints as it’s a weight-bearing pose. Also helps tone the arms and muscles in the torso. The position of the bent leg at right angles opens the hip joint. This pose helps get rid of cellulite in the thighs.
Contraindications
Do not try this pose if you have a sprain in your leg or arthritis.
(The writer is a yoga and fitness trainer at Sri Aurobindo Society, Bengaluru)