Improve posture and balance: learning to do Vrikshasana
October 21, 2024, 12:15 Moscow time Audio version: Your browser does not support the audio element.
Mastering it will be useful for training more complex yoga elements.
Yoga helps you relax and distract yourself from the routine. By watching the incredible asanas that the gurus of their craft do, you will want to be able to control your body with the same fullness. But you can’t try to turn upside down right away, and besides, it’s not even necessary. Start with simple asanas, such as tree pose. It will help you feel the body and open the world of yoga to a beginner.
Learn the basic direction of yoga:
Hatha yoga: from history to practice. A great guide to one of the most popular destinations.
What will we tell you about:
The meaning and benefits of asanas.
physical trainer of the Alex Fitness club and “2255 Fitness”
“Tree pose helps improve posture, tones the muscles of the legs and back, develops balance and gives a feeling of stability and confidence.”
Vrikshasana, which is what the posture is called in Sanskrit, translates into two words: “Tree” and “Pose/body position.” And this directly describes the asana, because you must not only repeat the appearance of a tree, but also become one for a short time. You need to feel good support in your leg, stability in each muscle. You must imagine that not even a strong wind can stop you from standing.
This posture aims to develop balance. It will also help you work on your posture and strengthen your back and legs.
Photo: istockphoto.com/PrathanChorruangsak
How to do it?
Since this is one of the basic yoga poses performed at the beginning, there is no need to do any special exercises before mastering it. You can stretch your joints a little and practice breathing a little.
Execution technique
The foot of the supporting leg is pressed firmly to the floor, and the toes are extended forward. The leg should be straight and perpendicular to the ground. Feel the three points of support on your foot: the heel, the big toe and the little toe. The other leg is bent at the knee and your foot rests on the inner thigh of the supporting leg. If you still find it difficult, you can rest your foot on the calf of the supporting leg, but do not press with your foot in the knee area. The knee of the bent leg should be directed to the side (for example, if so). is the right leg, then to the right). The supporting leg, body, head and arms remain vertical. The arms are gradually raised, the palms can be closed or spread at shoulder level. The gaze is directed forward. In the final phase, close your palms above your head and then lower them to chest level in a “namaste” gesture.
Photo: istockphoto.com/gradyreese
Possible errors and their prevention.
Beginners may have difficulty maintaining balance. To make the task easier, you can perform the pose against a wall. It is also worth paying attention to a number of points that will allow you not to violate the technique.
Mistakes to avoid
The foot of the bent leg rests on the supporting knee. This can cause problems with the knee joint. The pelvis is tilted to one side. Make sure your pelvic bones point clearly forward at the same level. The shoulders are tense and raised towards the neck. This position will not only not allow you to relax, but will also incorrectly strain the muscles of the body. There is no single elongated line from the foot to the top of the head. Only if you have a straight line will you be able to stretch and use the necessary muscles. The knee of the bent leg is directed inward, the thigh is not open. Make sure your pelvis is fully open.
Photo: istockphoto.com/chayathonwong
Yoga is a great way to combine spiritual practices and fitness. You will be able to tone your body and find spiritual balance. And the tree pose is a great asana for those who are just beginning their journey in this direction. Once you master it, you can move on to more complex exercises.
The final part of any yoga practice:
“I was bored and waiting for it to end.” A personal story about falling in love with savasana
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