The practice of yoga, which means to unite, join together or yoke the mind, body and spirit, began in India thousands of years ago. The American Yoga Association reports that there are more than 100 forms of practicing yoga consisting of exercise, breathing and meditation. The exercise portion of yoga includes performing various poses, also known as asanas. The asana called tree pose is a standing pose used to strengthen the legs.
Performing a Tree Pose
You can perform tree pose by standing and holding onto a chair or rail for balance. Lift the right foot, pointed down and place it on the inside of the left thigh. Gaze at a spot on the wall or floor, breathe in through the nose and raise and straighten your arms overhead, placing your hands together. Hold your breath for three counts, after which the arms and leg are lowered while breathing out.
Benefits of Tree Pose
The Yoga Journal website reports that the tree pose can help strengthen the spine, thighs, calves and ankles. Tree pose can also help to improve your sense of balance, relieve sciatica and reduce flat feet. Tree pose can stretch the groin, inner thigh, chest and shoulders. The American Yoga Association reports additional benefits such as improved respiration and concentration.
Contraindications
Individuals who have chronic low back pain or pain in the hips should start slowly, moving the foot only up to ankle height for starters. You can work the foot gradually up to the thigh over the course of several days. Practitioners who have high blood pressure should not raise their arms above their head. Other contraindications include headache, insomnia and low blood pressure.
Variations and Modifications
If you are more limber, you can perform an advanced version of the tree pose by placing the foot on top of the thigh. Challenge your balance further by closing your eyes while performing the tree pose. If you feel unsteady during tree pose, you can stand against a wall for additional support.
Benefits of Yoga
Yoga can improve flexibility, strength, balance, and stamina. Yoga may also help reduce anxiety and stress, improve mental clarity and promote better sleep. Additional benefits include a decrease in risk factors for developing chronic diseases such as diabetes and cardiovascular disease and chronic low back pain reduction.
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