Tree - Vrkasana

Tree Pose is a standing one-legged balancing posture that strengthens the legs, arches of the feet, improves posture and increases mental focus. The simple act of standing on one leg provides an opportunity for focused concentration and the peace that comes from balance.

Benefits: especially good for those with fallen arches (flat feet), tones and strengthens small muscles of feet and ankles, tones inner legs, calves, lengthens the spine, improves posture, opens the heart, shoulders and hips, increases circulation; improves mental focus and internal balance, creates poise and confidence

Drishti: Straight forward

Technique: begin in Tadasana, spread your toes wide, square your hips forward, inhale and ground your right leg into the floor, exhale and stand a little taller, bringing length into the spine, inhale and raise your left leg, bringing it close to the inner thigh, point the raised leg slightly outward to open the hip joint; keep your right leg grounded, if your body sways, let it sway - trees sway; inhale and bring your hands together in front of your heart, hands in prayer position; exhale and lift the arms above your head, keeping the palms together; hold your gaze steadily forward, balancing on your grounded right leg, keep your abdominals lifted and your chest open, remain here for a couple of breaths, on your next exhale lower the right leg and the arms together; repeat on the other side

Modifications: if you have limited flexibility through your shoulders, you can keep your hands in prayer position in front of your heart; if you can raise your arms but cannot keep your palms together, simply raise your arms straight up; you may place your foot anywhere along the leg that is comfortable for you and allows calm balance and easy breath; if you are having trouble balancing, you can do this pose standing next to a wall for support- keep your hands in Namaste in front of your heart; if you are more flexible you can raise your arms over your head and turn your palms toward the sky, flexing the wrists - do not do this modification if you have carpal tunnel syndrome, arthritis or any shoulder injury; if you are extremely flexible and looking for an even further challenge in this pose, bring your leg into bound half lotus, bring your opposite hand behind your back to grasp your foot at the hip, bring your other arm straight above your head, keep a smooth line through the foundation side of your body; for a real mental challenge, try this posture with your eyes closed!

Contraindications: high blood pressure (keep your hands beneath your heart), avoid this pose if you are suffering from moderate to severe or migraine headaches

Counterpose: Uttanasana (Standing Forward Fold)