Vriksasana
Vriksasana (Sanskrit: वृक्षासन; IAST: vṛkṣāsana) or tree pose[1] is a asana.
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[edit] Etymology
The name comes from the Sanskrit words vriksa or vriksha (वृक्ष, vṛkṣa) meaning "tree",[2] and asana (आसन) meaning "posture" or "seat".[3]
[edit] Description
From mountain pose, weight is shifted to one leg, for example, starting with the left leg. The entire sole of the foot remains in contact with the floor. The right knee is bent and the right foot placed on the left inner thigh, or in half lotus position. With the toes of the right foot pointing directly down, the left foot, center of the pelvis, shoulders and head are all vertically aligned. Hands are typically held above the head either pointed directly upwards and unclasped, or clasped together in anjali mudra.
The pose is typically held for 20 to 60 seconds to stretch the spine, returning to the mountain pose while exhaling, then repeating standing on the opposite leg.
[edit] Anatomical focus
The pose emphasizes alignment of the head, spine and hips.
[edit] Benefits
Iyengar claims the pose improves balance, poise and posture.[4][page needed][5][page needed] Hewitt claims it improves posture and concentration, limbers the hips, deepens the thorax, strengthens the ankles, and firms and tones the muscles of the legs, back and chest.[6][page needed]
[edit] Contraindications and cautions
Raising the arms above the head for any length of time may involve risks for persons with high blood pressure. The arms can be held at chest height in anjali mudra for those at risk.
[edit] Beginner's tip
Faults include leaning to one side, twisting, pushing one hip out; bending or rotating the supporting knee outwards; looking downwards and lacking concentration.[7][Full citation needed]
[edit] See also
[edit] References
- ^ "Yoga Journal - Tree Pose". http://www.yogajournal.com/poses/496. Retrieved 2011-04-11.
- ^ "Urdhva Vrikshasana - AshtangaYoga.info". http://www.ashtangayoga.info/practice/asana-vinyasa-series/surya-namaskara-a-sun-salutation/item/urdhva-vrikshasana-426/. Retrieved 2011-04-11.
- ^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD.. p. 18. ISBN 9788170412939. http://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18. Retrieved 9 April 2011.
- ^ Iyengar, B.K.S (2000) Light on Yoga (Thorsons, London)
- ^ Mira, S. and Methta, S. (1990) Yoga: The Iyengar Way (Dorling Kindersley, London)
- ^ Hewitt, J. (1983) The Complete Yoga Book (Random House, London)
- ^ Sivananda Yoga Vedanta Centre (1996) Yoga, Mind and Body (DK, London)
[edit] Further reading
- Iyengar, B. K. S. (1 October 2005). Illustrated Light On Yoga. HarperCollins. ISBN 9788172236069. http://books.google.com/books?id=pbx5AAAACAAJ. Retrieved 9 April 2011.
- Saraswati, Swami Janakananda (1 February 1992). Yoga, Tantra and Meditation in Daily Life. Weiser Books. ISBN 9780877287681. http://books.google.com/books?id=FVLqCyTMFikC. Retrieved 11 April 2011.
- Saraswati, Swami Satyananda (1 August 2003). Asana Pranayama Mudra Bandha. Nesma Books India. ISBN 9788186336144. http://books.google.com/books?id=YpR1QgAACAAJ. Retrieved 9 April 2011.
- Saraswati, Swami Satyananda (January 2004). A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Nesma Books India. ISBN 9788185787084. http://books.google.com/books?id=eWOrAAAACAAJ. Retrieved 9 April 2011.
[edit] External links
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