How to do Vrikshasana (The Tree Pose): Steps & Health Benefits


Health benefits of Vrikshasana include Increasing Focus, Improves Blood Circulation, Strengthen The Back and Abdominal Muscles, Improves Kidneys and Liver Function

June 1, 2018


Vrikshasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Tree Pose. The name Vrikshasana actually comes from Sanskrit words, it is a combination of two words, where Vriksha Tree and Asana mean Pose. So combine all the words, it's pronounced as The Tree Pose. 

Vrikshasana has lots of health benefits; among that some of the health benefits of Vrikshasana include Increasing Focus, Improves Blood Circulation, Strengthen The Back and Abdominal Muscles, Improves Kidneys and Liver Function, Strengthen Ankles, Legs, Feet and Calves, Improves Body Balance and Helps to prevents asthma.

Before we go to do this asana, we should know for whom this Vrikshasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Vrikshasana (The Tree Pose):

  • To start this asana get onto the yoga mat and stands appropriately and straightly, and put your feet together keep your knees totally straight.
  • Keep your arms at the specific sites. 
  • Without winding your left knee, lift up your right foot and hold the lower leg (lower leg) from your right hand. 
  • Presently overlap your right leg at the knee joint. 
  • By utilizing the two hands, put the right foot sole area on the left thigh as high as could be normal in light of the current situation. Your toes should point downwards. 
  • Your right foot sole area should press inside the thigh.
  • Presently endeavor to adjust yourself on the left leg. 
  • After that, join your palms and fingers and place them to the side of your left leg. 
  • Additionally join your palms and fingers and place them to the waist of your chest, by then your fingers should demonstrate upwards like Namaskar stance. 
  • Breathe in and brings your hands gradually over to your head. 
  • Endeavor to extend up yourself and stand straight alongside keeping your body balance. 
  • Look at straight and keep up this stance, breathing normally (Hold the position as long as you can). 
  • Breathe out and put down your hands to the chest. 
  • Come down to the starting position. 
  • Now you can again practice this asana with other leg.
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, and shoulder but as you practice more you can do this asana more easily.

Health Benefits of Vrikshasana (The Tree Pose):


Vrikshasana Increases Focus:

Different studies have been proven that, regular practice of Vrikshasana helps to improve the blood circulation to the brain because your head position is going against the gravity, so it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly.

Vrikshasana Improves Blood Circulation: 

When we are doing Vrikshasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Vrikshasana Strengthen The Back and Abdominal Muscles:

The regular practice of Vrikshasana will help to keep our back and abdominal muscles strong and healthy, because while doing Vrikshasana, it puts lots of pressure on our back and abdominal muscles that helpful to reduce the hunch and squeeze the abdominal muscles. Different studies have been proven that regular practicing of Vrikshasana helps to improve the flexibility and elasticity of the spine and abdominal muscles, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Vrikshasana Improves Kidneys and Liver Function:

Regular practice of Vrikshasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Vrikshasana Strengthen Ankles, Legs, Feet and Calves:

Vrikshasana is the one of the best asana for strengthening ankles, legs, feet and calves muscles. Different studies have been proven that regular practice of Vrikshasana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of Vrikshasana helps to strengthen and prevent injury in the ankles, legs, feet and calves.

Vrikshasana Improves Body Balance:

While doing this asana we have to balance our whole body weight on one leg, so that regular practice of Vrikshasana helps to improve the body balance.

Vrikshasana Prevents Asthma: 

Those who are suffering from any respiratory problem, this asana is very beneficial for them because while practicing Vrikshasana it create lots of pressure in the chest or lung region, that helps in expanding your lungs thereby preventing you from respiratory problems, such as Asthma.

Health benefits of Vrikshasana