This post is part of our Yoga for Wellness Series with Well.ca’s resident yoga expert (& Warehouse Associate) Carolyn Evans! Join us every other Tuesday as Carolyn guides you through a new pose or sequence and teaches you about its benefits.

Tree pose (also called Vrkasana) is a posture that I teach in almost every one of my classes. It is a great beginners pose that helps to improve my students quality of balance.  I like to use this pose as there are many different variations that one may take, and therefore is usually accessible to anyone and everyone. Not only does teaching balancing postures assist with developing strength and balance, but it also helps us to find our bodies centre of gravity, which then in turn helps us to balance our thoughts and emotions.

How To:

1. Start standing in Mountain pose (Tadasana) at the top of your mat.
2. Shift your weight onto your right leg.
3. Bending your left knee, grab a hold of your left ankle with your left hand.
4. Place the sole of your left foot on either the inside of your right calf, or inside of your right thigh. Being sure not to rest your left foot on the right knee.
5. Pelvis should remain neutral.
6. Firmly pressing your left foot into the inner calf or thigh, while resisting with the right leg.
7. Inhale, bring hands to heart centre, prayer, or extended above head.
8. Stay in the posture for 30 second to 1 minute. Come back to Mountain Pose and repeat on opposite side.

Tips and Alignment Cues:

1. Finding a place to focus your gaze will help drastically with your balance and focus.
2. Important to be mindful of the position of the pelvis, ensuring that it stays neutral.
3. While in the posture, try keeping the toes of the elevated foot facing towards the earth.

Tips for Beginners:

• If you feel unsteady in this posture, you may brace your back against a wall.
• If you have trouble getting your foot to the calf or inner thigh, you can try coming on to your toes and resting your heel on the rooted ankle.

Benefits:

• Improves sense of balance
• Helps to strengthen the thighs, calves and ankles
• Helps to reduce flat feet
• Stretches the groins, inner things. (stretches chest and shoulders as well, depending on positioning of the arms)
• Helps us to find our body’s centre of gravity, positively effecting our thoughts and emotions.