Tree pose is hands down one of my favorite poses. It’s the kind of pose you can do while you’re brushing your teeth, standing in front of your desk, perching on top of a mountain, standing barefoot on the beach, or adorned in stretchy pants in yoga class. Tree pose is grounding, it helps to cultivate focus, it’s challenging, and it’s uplifting.
Tree Pose (in Sanskrit is called Vriksasana)
- Stand with both feet rooted into the ground. Ideally you want to be barefoot and on something natural (i.e. grass, dirt, sand, wood). But, if you’re in your shoes on carpet, that’s okay, too.
- With both feet planted, wiggle your toes to bring your weight toward the ball mounds and heels of your feet.
- Tuck your tail bone down.
- Firm your thighs, lifting your knee caps up.
- Draw your belly toward your spine, to activate your core engagement.
- Relax your shoulders away from your ears.
- With one foot still rooted, begin to bend the other knee and bring your knee out to the side (externally rotating your hip), until your knee is completely lateral and your abductors (outer hip muscles) are engaged.
- Using your hand, gently grab the ankle of your bent knee and begin to bring your foot above your knee joint where you will place it on your inner thigh.
- Bring your hands to your heart or grow your branches, bringing your fingertips toward the sky.
- Shift your gaze forward.
Place your lifted foot below your knee joint instead of above. This is especially good for those of us with tight hips.
Tones standing leg muscles – predominantly glutes and quads – and lifted leg muscles – predominantly abductors (lateral hip muscles).
Increases mental focus and clarity. When your balance is challenged and your attention is drawn to your breath and your drishti (one point of focus), you’re able to quiet your busy mind and redirect your awareness to your inhale and exhale.
If and when you lose your balance and fall out of tree, come right back in without pause or judgment.
When you come into tree pose, you activate your root chakra (also known as Muladhara). This is the first of 7 main chakras in the energetic body, located at the base of your spine. The color of this chakra is red. This chakra represents our most basic need for home, stability, safety, and connectedness.
When the connection between your physical body, your energetic body and your breath become your focus, this allows you to create a healthy distance between your higher self and your thoughts. You become more present and more centered.
Gumsaba Fitness Class schedule Monday 11/16/15
5:30AM Sunrise Danville Womens class – Coach Jentry – MOVE OUT!
5:30AM Sunrise Danville Mens class – Coach Michelle – TRX HIIT
6AM Sunup Morga Womens only Class – Coach Briana – Med Ball Madness
8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Joel – TRX HIIT
9AM Sunshine Walnut Creek Womens only class – Coach Briana – Med Ball Madness
9:15 AM Rose Court Private Class – Coach Jentry – Med Ball Madness
11:00AM Cytosport Boot camp Lite Benicia – Coach Michelle (private class)
12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class)
2PM Cytosport Vinyasa Flow Yoga – Coach Michelle D (private class)