Beginner Tree Pose

Common Title Beginner Tree Pose
English Title Beginner Tree Pose
Sanskrit Title Beginner Vrksasana
All Titles Beginner Tree Pose, Beginner Vrksasana,
Pose Level Beginner
Pose Position Standing
Pose Type Balance, Strength
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Beginner Vrksasana, a modification of Vrksasana (Tree Pose), is a simple beginner level standing pose practiced to open the hips and improve balance. In a yoga sequence this variation can be a preparatory yoga pose for Vrksasana (Tree Pose). This variation is easier than the common yoga pose Vrksasana and is thus safe for everyone. Initially, however yoga students (senior citizens or even new yoga students) may be encouraged to practice Beginner Vrksasana with the support of a chair or the wall as shown here: Vrksasana Beginner Chair (Beginner Tree Pose Chair).

Beginner Tree Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flow.

Chakras

Beginner Tree Pose helps open, activate, and balance the following chakra(s):
  • Sacral Chakra (Swadisthana Chakra)
  • Root Chakra (Muladhara Chakra)

Anatomy

Beginner Tree Pose benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
  • Hips
  • Knees

Beginner Tree Pose yoga sequences

Beginner Tree Pose is commonly found in the following types of yoga sequences:
  • Kids yoga sequences
  • Prenatal yoga sequences
  • Yoga sequences for teenagers
  • Hip opening yoga sequences
  • Yoga therapy sequences for knees

How to do Beginner Tree Pose

The below cues and yoga sequences added by yoga teachers show multiple ways to do Beginner Tree Pose depending on the focus of your yoga sequence and the ability of your students.

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  1. develops balance, strengthens leg, ankle and foot muscles. Balance is not about being still, the body is always pulsing, pumping, fuelling, expressing, exchanging materials with the environment. It is about making those tiny adjustments to keep yourself centred. Soft gaze at a spot on the ground h...
  2. Now, moving in to Tree Pose

    Stand in Tadasana.
    Shift weight onto one side/foot. Engage that leg (activate leg muscles)
    Press into grounded foot.
    Bring opposite foot to kickstand position. Keep hips square.
    Keep spine extended, core engaged, arms together at your heart

    USE YOUR DRISTI (pic...
  3. Can be done at the wall. Think about leveling the hips, not popping out into child holding hip stance. :)
  4. A. Repeat with the other leg following cues given in # 35
  5. A. In a flow release the hand and lower the leg to place it at the lower end of the shin.

    B. Balance the body while resting the foot on the left leg.

    C. Remain here for 6 breaths in Beginner Tree Pose

    D. For some this may seem more a challenge that the actual Tree Pose, for them they can pr...
  6. Root down into your left foot, engage the left leg without locking the knee. Exhale and lift the right leg, bending the knee to just above your ankle, place foot on left leg, inhale taking your hands into prayer. Engage your core and focus your eyes on a point in the distance which isn't moving.
  7. Root down into your right foot, engage the right leg without locking the knee. Exhale and lift the left leg, bending the knee to just above your ankle, place foot on right leg, inhale taking your hands into prayer. Engage your core and focus your eyes on a point in the distance which isn't moving.
  8. Week 1 - 4
    Reinforce Yogic Breath

    Stand in Tadasana, right foot rooted into floor, left foot to rest just above ankle joint. hands in Anjali mudra, core engaged, leg engaged do not lock knee.

    Benefits: balance/grounding/strengthening
    Modifications: foot to floor
    Adaptations: take foot to...
  9. die Baumhaltung (Vriksasana)
    verschiedene Fuß- und Beinhaltungen möglich
  10. 5 breaths

    Root down into your right foot, engage the right leg without locking the knee. Exhale and lift the left leg, bending the knee to just above your ankle, place foot on right leg, inhale taking your hands into prayer. Engage your core and focus your eyes on a point in the distance which...
  11. 5 breaths

    Inhale Root down into your right foot, engage your leg and on an exhale lift the left foot, place it on the right ankle but not on the joint. Bring your hands to your heart centre in Anjali mudra. Gaze at a point in the distance and engage your core for balance.

    Benefits: Balance/...
  12. standing at the wall with right hand/ fingers tips lightly touching.
    build the standing pose with your right leg, engaging it and feeling the connection of the foot to the floor.
    find a point of gaze out in front and focus on that,
    gently lift the left foot up so the heel of the left foot in on ...
  13. 19:40-19:45
    6 mins for both sides
  14. Shift weight onto R foot ..

    Lengthen tailbone towards the floor
    Both hips are level
    Shoulders ontop of hips, body not bending forward

    Drishti – gaze softly at a fixed point in front of you on the floor

Discover more cues, teaching ideas, and how to do steps at How to Do Beginner Tree Pose

Beginner Tree Pose Benefits

Beginner Tree Pose Benefits:

Balancing yoga poses help students to maintain patience and stability; the same is achieved even with the Beginner Vrksasana. Yoga practice should be done step-by-step, moving from one level to another for best results. For this, patience and discipline go hand in hand, and yoga teachers should start with the simplest variations before gradually moving to the peak pose, which in this case is Vrksasana (Tree Pose). The practice of the variations too, brings in their benefits, and the ones derived from Beginner Vrksasana, are listed below:

  1. Patience and Balance: Yoga students should always be encouraged to practice balancing yoga poses as part of any yoga sequence since it helps them understand their capabilities. It teaches them to be patient while learning to improve their balance and in the case of Beginner Vrksasana patience and balance are improved. They eventually learn to bring the same patience and balance outside the yoga mat (in their day to day lives).
  2. Muscles and Strength: Even with the Beginner Tree Pose, the muscles of the balancing leg improves in strength and flexibility. With the weight of the body on one leg, the calves become strong while tightening them in this balancing yoga pose.
  3. Hip Opener: In Beginner Vrksasana (Beginner Tree Pose), one of the hips move in an external rotation with the knee bent, while the weight of the body is balancing on the other leg. This slow ...
Continue reading more on Beginner Tree Pose Benefits

Beginner Tree Pose Contraindications

 (Beginner Vrksasana) Beginner Tree Pose Contraindications:

Although it is a beginner-level pose, Beginner Vrksasana also requires precautions to keep the students safe from injury. Given below are a few to be taken care of during practice:

  1. Balance: A lot of the yoga students (senior citizens, kids, or new yoga students) may find it difficult to balance themselves even in this simple variation. Pressing the foot against the calf muscles may prove to be a challenge as trying to get the grip of the foot on the calf can be tricky. To bring their body to balance they might push the foot hard on the calf with force, which is not strictly good. Hence, even with this easy balance yoga pose, care and guidance should be maintained by yoga teachers to make sure the practice is safe.
  2. Pregnant women: While those who have experience in yoga may find prenatal yoga comfortable and encouraging, students new to it might find it challenging. The practice of Beginner Vrksasana as a balancing yoga pose may be a bit tricky and unsafe; hence, care should be taken to use some support against a chair or a wall.
  3. Injury: Yoga students who have injured their ankles or knees should avoid this posture. Any pressure to the ligaments at the ankles or the knees (both on the balancing and the lifted leg) could cause further damage and pain in the injured spot. Therefore, avoiding this practice completely till the student is recovered from the injury, is essential.
  4. Blood pressure: The practice of Beginner Vrksasana, though easy and safe, is best avoided by students with blood pressure problems. Only after they build their confidence, focus, and awareness with the introduction of many other yoga poses (excluding the balancing ones), should this variation be introduced.
  5. Arthritis: If yoga students have arthritis of the knees or ankles, avoiding the practice of Beginner Vrksasana is safer. The pressure on the knee joint and the ankle joint would increase, thus causing pain and swelling. For a better alternative, use of a wall or a chair will reduce putting pressure on these joints, keeping the practice safe and smooth.

Beginner Tree Pose Variations

Beginner Tree Pose Variations: Below are some common variations of the yoga pose Beginner Tree Pose with base pose as Tree Pose (Vrksasana).

Beginner Tree Pose Steps

 (Beginner Vrksasana) Beginner Tree Pose Steps:
  1. Make the kids stand in a circle while distancing themselves comfortably.
  2. Let them stand with feet close to each other, and spread the arms out to the sides at shoulder level.
  3. Closing their eyes, they are just told to enjoy the air going in through their nostrils.
  4. Releasing, begin to make them stand in Beginner Tree Pose or Beginner Vrksasana. Here they will stand holding the arms stretched out sideways at shoulder level, touching and interlocking their neighbours fingers.
  5. Teach them here about BALANCE and its importance. Explain the meaning of the name of the yoga pose. Also ask them before giving out the name, what would the name of the pose be. This would help them be more involved while enhancing their creativity.
  6. Let them be here for 30 seconds

Beginner Tree Pose Modifications

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Beginner Tree Pose Preparatory Poses

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Beginner Tree Pose Relaxing Follow-up Poses

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Beginner Tree Pose Level Up Follow-up Poses

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Beginner Tree Pose Yoga Sequences

Beginner Tree Pose Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Beginner Tree Pose:

  • Beginner Tree Pose
  • Beginner Vrksasana

Beginner Tree Pose Sanskrit

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