Need to focus? Feeling disconnected? Need grounding? Tree Pose (Vrksasana ) can help. Begin in Tadasana or Mountain Pose. Ground feet shoulder width apart, connecting to the Earth with the four corners of your feet, drifting your center of gravity over the center of your feet stance. Shift weight to the left leg. Lift the right leg, bring the bottom of your foot to the inside thigh of the opposite leg with the toes pointing to the floor, Press your foot firmly into the opposite thigh keeping your knee in line with your hip. It helps to focus on one point in front of you. Don’t lean forward. With spine erect and shoulders pulled back and down, engage leg muscles lifting knee caps and rotating the inner thighs back, pull the front and back of the abdomen together toward the core. Balance on left leg bringing hands palms together at the heart in Prayer Mudra.
To take this pose further bring arms out to the side at shoulder level fingers together stretched out to the universe palms facing down,
breathing easily. Now, raise arms out and up above head with palms together reaching to the universe while grounding to the Earth,. Hold the pose steady, breathing easily, focus and hold the posture for a few minutes. Repeat Tree Pose on the other side for the same period of time to establish balance and grounding.. Tree Pose builds confidence, calms, limbers up hips and strengthens the legs, core, back and chest.
If, you find this posture especially difficult you may want to practice close to a wall bringing the foot off the ground in front of you. Take this further by placing your foot on the standing leg at the ankle, moving up the calf. At this point you can take the raised leg into the hand of the same side and pull it behind you toward your tailbone and balance there with the opposite hand extended to the sky.