How to do Beginner Vrksasana
The below cues and yoga sequences added by yoga teachers show multiple ways to do Beginner Vrksasana depending on the focus of your yoga sequence and the ability of your students.
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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...
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...
Can be done at the wall. Think about leveling the hips, not popping out into child holding hip stance. :)
A. Repeat with the other leg following cues given in # 35
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...
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.
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.
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.
Modifications: foot to floor
Adaptations: take foot to...
die Baumhaltung (Vriksasana)
verschiedene Fuß- und Beinhaltungen möglich
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...
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.
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 ...
6 mins for both sides
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 Vrksasana
Beginner Vrksasana 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:
- 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).
- 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.
- 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 ...
Beginner Vrksasana 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:
- 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.
- 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.
- 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.
- 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.
- 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 Vrksasana Variations
Beginner Vrksasana Variations: Below are some common variations of the yoga pose Beginner Vrksasana with base pose as Tree Pose (Vrksasana).
Tree Pose Holding Onto Chair Vrksasana Holding Onto Chair
Tree Pose Foot Chair Vrksasana Foot Chair
Tree Pose Side Bend Vrksasana Side Bend
Tree Pose Baby Vrksasana Baby
Tree Pose Vrksasana
Beginner Vrksasana Steps
- Make the kids stand in a circle while distancing themselves comfortably.
- Let them stand with feet close to each other, and spread the arms out to the sides at shoulder level.
- Closing their eyes, they are just told to enjoy the air going in through their nostrils.
- 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.
- 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.
- Let them be here for 30 seconds
Beginner Vrksasana Modifications
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Beginner Vrksasana Preparatory Poses
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Beginner Vrksasana Relaxing Follow-up Poses
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Beginner Vrksasana Level Up Follow-up Poses
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Beginner Vrksasana Yoga Sequences
Beginner Vrksasana 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 Vrksasana:
- Beginner Tree Pose
- Beginner Vrksasana
Beginner Vrksasana Sanskrit
We have Sanskrit audio pronunciation along with meanings and quizzes of 100+ yoga poses including Beginner Vrksasana Sanskrit. Please sign-up to listen to the Sanskrit pronunciation and more.