Yoga is a combination of specific breathing techniques (pranayama), physical postures (asanas), relaxation, and meditation that helps you connect to your mind, body, and soul1.
Though Yoga is a very traditional practice, it is considered more as a science than just philosophy or religion. Yoga believes that every human being exists in this world in not just one (physical dimension) but five dimensions; pranamaya kosha (vital body), vijanamaya kosha (intellectual body), manomaya kosha (psychic body), annamaya kosha (physical body) and anandamaya kosha (causal body). They altogether aim at bringing about a balance in all aspects.
There are certain asanas in Yoga that, apart from keeping illness at bay, give more benefit to some specific organs. One such yogic posture is the Vrikshasana, which may be beneficial to one of the vital organs of the body, the brain2. However, the benefits need further studies to be proven.
Did you know?
Vrikshasana is a standing pose. The name is derived from the word ‘Vṛkṣa’ meaning tree. So, it is also called the ‘Tree pose’. This asana is named so that the final posture looks like the shape of a tree3. It helps us achieve peace of mind and benefits those who are facing problems such as anxiety and depression. It increases concentration, immunity, and stamina. Moreover, it helps to build self-esteem and self-confidence. It has a calming and relaxing effect and stretches the body from head to toe.
Vrikshasana is one yoga posture underrated and not well-known for people with diabetes! People with diabetes are prone to altered body orientation due to neuropathy. Regular practice of Vrikshasana is believed to build balance and coordination among these people6.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Any posture in Yoga must be done using the correct technique, to get the maximum health benefit. Following the proper method also helps to avoid any injuries. The steps for doing Vrikshasana are as follows:
Did you know Vrikshasana might aid in premenstrual symptoms? Regular practice of Vrikshasana might help women with handling premenstrual symptoms such as muscle cramps in the abdomen and legs. It is believed that Vrikshasana strengthens the leg muscles and tendons10.
Dr. Rajeev Singh, BAMS
Vrikshasana is a common standing posture. It is the first standing balancing posture that most beginners learn5. This one-legged pose has various benefits as follows:
Being balanced in your body is very essential to have a sense of stability. Vrikshasana may help improve the strength of the muscles that help one keep erect and balanced. The extended arms in this posture help challenge the muscles that control body position. Vrikshasana may specifically stimulate the abductor group of muscles of the hip joint, which are the muscles that help move the thigh away from the body. This group includes the superior gluteus maximus, gluteus minimus and medius. This benefit is obtained even if the tree pose is done with wall support, using one or both arms for the support. It may prove to be valuable to beginners in the field of Yoga, who have stability issues.
This pose may especially involve the ankle muscles, rather than the thigh, to bring about better balance and it also improves blood circulation. Thus, it may benefit in conditions that may pose stability issues like cardiovascular disease, rehabilitation after injuries, and managing the symptoms of ADHD such as balance, stability, and more. You may gain lateral stability by practicing the Tree pose by standing close to a wall or chair5,6,7.
It may be beneficial in calming down the entire nervous system bringing about a sense of relaxation2. It may be valuable in improving the proprioception ability of a person, which is the ability to sense the body’s movements, position, and action8. Vrikshasana also helps to improve concentration, generate calm and balance the nervous system.
Due to this effect, it may help in conditions like depression and anxiety. In these conditions, the levels of a stress hormone called cortisol is elevated. Studies5 have demonstrated reduced levels of cortisol in those who practice yoga such as vrikshasana.
Balancing on one leg and assuming the final Vrikshasana posture requires focus. So, practicing this asana may help in increasing concentration levels. It was found in a study8 by Samantha et al., 2019 that Vrikshasana was beneficial to developing a concentration in patients with Attention Deficit Hyperactivity Disorder (ADHD) which is otherwise presenting as difficulty in concentration9.
Vrikshasana calms and relaxes the central nervous system and stretches the entire body. It strengthens the legs opens the hips and improves your neuromuscular coordination and endurance. It may thus be helpful for those who suffer from sciatica (nerve pain in the leg)2,4.
Yogic asanas, though largely beneficial, should not be sought as the go-to treatment for health issues. You must always consult a medical practitioner for your health issues so that he/she can examine you, assess your condition, and then provide an appropriate treatment protocol. Besides, to avoid any injuries, it is best to practice Yoga under the guidance of a qualified and trained Yoga expert.
Not just legs, Vrikshasana is believed to strengthen the shoulders as well. Vrikshasana involves raising the hands up and stretching which might stretch the shoulder muscles10.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Benefits of Vayu Mudra and How to Do it By Dr. Ankit Sankhe
Some risks and precautions related to Vrikshasana are:
Any yoga posture must ideally be practiced under the supervision of a Yoga expert who can advise you on the safety of that particular asana for you.
Also Read: Benefits of Padmasana and How to Do it By Dr. Himani Bisht
Vrikshasana or the tree pose is a common standing Yoga asana. It has numerous benefits for the brain, immunity, spine, and stability. One may practice this posture regularly, preferably under the guidance of a Yoga trainer, who will advise you regarding the necessary precautions to be taken.
Also Read: Benefits of Anulom Vilom and How to Do it By Dr. Ankit Sankhe
The name Vrikshasana is derived from the word ‘Vṛkṣa’ which means tree. Hence, it is also referred to as the Tree pose3. It is the first single-legged standing pose for beginners5.
Steps in Vrikshasana are: Stand erect with your legs apart. The distance between them should be about 2 inches. Focus on any point straight ahead. Exhale, bend your right leg, and place the sole of the right foot on the left inner thigh, with the heel of your right leg touching the perineum. Now, breathe in and raise your arms, joining your palms together to form the Namaste Mudra. Hold this stance for 10-30 seconds. Breathe normally while holding the pose. Now, exhale and bring your arms down. Bring your right leg too to the starting position. Repeat the same method on the left side3.
Vrikshasana must preferably be done under the supervision of a qualified and experienced yoga teacher who can advise you on the number of times that you may do this pose safely.
Senior citizens who have instability issues may show an improvement in lateral stability by practicing the Tree pose while standing close to a wall or chair5. To avoid the possibility of falling, it is recommended that older adults practice this pose under the guidance of a Yoga expert.
While Vrikshasana is said to help people having instability issues5, it is contraindicated in those who might have giddiness3. If you are suffering from vertigo, it is best to consult a qualified medical professional before you start practicing this Yoga posture.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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