Do you know the tree pose? This is a basic beginner-level hatha yoga asana, very common in yoga sessions. Easy to do at a technical levelthe key to its execution is concentration to avoid losing balance, since you work standing, on one leg.

Call in Sanskrit vrikshasanait is a position that represents the shape of a treein which the arms are the branches and the foot that remains on the ground is the root that connects with the earth. That is why the tree pose is considered a connection and concentration asanawhich allows you to calm the mind and remove repetitive and ruminative thoughts. Although maybe you didn’t know that it also brings great benefits for muscles…

Not just for the mind

istock

This confirms it expert Esperanza Sánchez-Contador to Vogue magazinewho assures that apart from being beneficial for the mind, it is ideal for strengthening abdomen, lower body and back. In fact, it states that it is a balance posture that works the body globally, which could even be compared to squats on one leg.

To do this, the expert proposes raising the level of execution, using a bosu to support the base leg and thus generate greater instability. This will encourage greater core and back work and will require total concentration.

Great leg work

Thus, with this posture you work both in the abdominal and lumbar area, with the stabilizing muscles of the spine, as well as the quadriceps, hamstring and calf of the base leg. External rotation of the hip is also worked on with the leg supported above, which allows activating the gluteus maximus and the muscles involved in joint rotation. Without forgetting the inner thighwhich must also be activated to hold the posture.

This also coincides with the yoga teacher Xuan Lanwho assures that the tree position strengthens legs, calves and ankles, but also allows stretch the groin, thighs, shoulders and chest.

How to do tree pose

To perform this posture, you can find the position in one step or achieve it through three stagesif you need a small transition to concentrate and seek balance. This is how it would be done:

1. While standing, place your arms in a prayer posture and carry a heel over the ankle of the opposite leg. The sole of the foot should be in contact with the ground to provide stability and act as the starting point of the balance posture. Stay there for a few seconds until you are focused and feel balanced.
2. Raise your foot, sliding it until place the plant on the calfwithout changing the position of the arms. Find balance in this posture for a few seconds, for which it will be good for you to keep your gaze on a fixed point.
3. Grab the foot with the hand on the same side and Bring the sole to the inner side of the opposite thighat the height at which you feel comfortable, more or less above the knee. The higher you raise your foot, the more difficult the posture will be. Seek to root the base foot well and rotate the hip so that the pelvis is aligned.
4. After a few seconds in balance, if you are able, open your arms and raise them by the sides of the body towards the ceiling, joining hands above head. Take several breaths in this posture with your arms raised and your foot balanced.
5. vrksasana practice with the other leg then following the same phases.

If you have completely controlled this posture and want to add difficulty, you can try raise foot to groin or even close your eyes to challenge your balance.

If you were interested in this article and would like to receive more about well-being, join the Bodymente WhatsApp channel.