This yoga pose is a gateway to focus and balance

In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in the March-April 1985 issue of Yoga diary. You can find more of our archives here.

Balance is a crucial concept in the practice of yoga asana. Tree Pose (Vrksasana) teaches the beginning student balance and the concentration needed to achieve that balance.

Tree Pose requires strength in the quadriceps (front thigh) muscle of the supporting leg and flexibility in the hip joint of the opposite leg. But the difficulty of the pose lies mainly in maintaining the extension and stability of the spine when one leg is raised. During normal standing, the spine rests evenly on the upper surface of the sacrum. When the leg is lifted in Tree Pose, one side of the pelvis is usually tilted, causing the spine to bend to the side, as in Figure 2 (below). However, with concentration, the student learns to raise the leg and actively extend the spine to maintain vertical lift.

This is an example of the dynamic movement of asana. Outwardly, Tree Pose appears quiet; internally, attention is paid to maintaining the evenness of the spine and the balance of the body.

This outer silence and inner dynamism ensure that the student’s attention cannot waver. Learning not to hesitate is at the heart of yoga philosophy. Learning not to falter in a pose is called asana. Learning not to waver in the energy of breathing is called pranayama. And learning to prevent the mind from wavering is called meditation. Mircea Eliade, op Yoga, immortality and freedomcalls yoga ‘the great refusal’.

Asana is the student’s refusal to physically move and requires a mental stillness leading to the state of meditation. The refusal to move and change is an important part of the yoga discipline. This discipline is expressed in Tree Pose by the refusal to disturb the spine and the refusal to lose balance. A mental attitude of balance and equanimity is induced that expresses the stillness of body and mind. When the stillness of body and mind asana is perfected. We must remember that the “refusal” of which Eliade speaks is not arbitrary, arising from self-will and selfishness, but rather the deliberate and mature refusal of the mind that is disciplined from within to become calm and equanimous in the face of difficulties. This is the true meaning of balance in Tree Pose.

How to practice tree pose

To practice Tree Pose properly, you need to understand Mountain Pose (Tadasana). In Mountain the student learns to consciously stand on two feet while keeping the spine in a balanced position. In Tree Pose, one leg is lifted; however, the student concentrates on keeping the spine in a position as similar to mountain pose as possible.

To start, shift the weight to the left foot. Then lift the right foot and place the heel in the center of the left groin. The difficulty will be to keep the pelvis level and not allow it to tilt, as in Figure 2. If the pelvis is tilted, the spine will be bent too much, disrupting the balance of the posture. If the heel cannot be lifted as high, place it lower on the inner thigh, but make sure it is placed in the middle of the thigh and not too far forward or back.

This movement should be performed during an exhalation. Be careful not to turn the support foot outwards, as this will change the position of the pelvis.

Keep the eyes straight ahead and breathe easily. Maintain firm concentration in the quadriceps (front thigh) muscle of the supporting leg. Inhale and as you exhale, bring the hands together in front of the sternum (sternum) without actually touching the body. The pose can also be practiced with the arms extended above the head, as in Figure 3. However, if this variation is attempted, the elbows should not be bent and the hands should not necessarily touch. The emphasis should be on stretching upwards; if the hands touch, that is a bonus and not the purpose of the pose.

Too many students touch the palms above the head, allow the elbows to bend, and thus lose the sense of extension in the arms.

When the arms are fully extended upward (actually called full flexion of the shoulder joints), the entire torso feels the action, especially the sides of the rib cage. The shoulder blades (shoulder blades) are allowed to move upwards freely and naturally as the throat softens. Make sure to keep the breath free and easy while maintaining the posture.

After holding for several breaths, release the arms and legs and return to mountain pose.

Take a few breaths and then repeat on the other side. A variation for more experienced students (not shown) is to place the bent leg in the lotus position. Beginning students can use the wall to maintain balance, practicing with their backs to the wall but not touching it. The student can then touch the wall with one hand if necessary.

Tree Pose is clearly a pose for improving physical balance. But the lessons it teaches can also be used to improve mental balance and bring about more balance in life in general.