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Benefits * stretches inner thighs, groin, shoulders
* strengthens thighs, calves, core, foot muscles and posture
* calms and relaxes mind (central nervous system)
* develops balance and mind/body awareness
Contraindications/ Cautions * late term pregnancy and obesity (issues with balancing)
* headache
* medical conditions that affect balance
* insomnia
* high blood pressure: Don't raise arms overhead
* low blood pressure
Step by Step Vrksasana (vrik-SHAHS-anna)
vrksa = tree
1. Standing in Mountain Pose, place your feet parallel and hip width apart. Extend the spine tall and fix your gaze forward at a focal point. Contract your core muscles as you shift your weight to your right foot. As you inhale, raise your left foot and place the sole of your left foot on your ankle, calf, mid thigh, or upper thigh with the toes pointing down.
2. Keep your gaze at one point as you breathe. Feel that your left knee is comfortably pointing out to the side. The center of your pelvis should not drop to the left causing the entire pelvis to shift right. Gently press the left foot into the right inner leg. Visualize keeping the hip points and shoulders level with the ground by engaging the right outer hip muscles and pressing lightly into the right big toe mound. Feel an energetic connection rising from the medial (inner) arch of the right foot upwards to the inner groin line. Keep a light contraction in the core muscles to keep the abdomen from falling forward.
3. Place palms in the prayer at the heart. As you inhale, slowly raise the arms overhead with hands still in prayer. Keep the shoulder blades from rising to avoid tension in the neck. Continue to press the right foot lightly into the ground as the crown of the head lifts. Stay for several breaths.
3. As you exit, exhale and slowly lower palms to heart and softly place left foot on the floor into Mountain Pose. Pause to shake the right foot and repeat other side.
Modifications/Cautions
* If you have difficulty balancing, place a finger on a wall for support or keep the left toes touching the floor as the left heel rests against the right ankle.
* Roll up loose leggings if the foot slides down the support leg.
