A Tree Pose Treatment
Vrksasana
A TREE POSE TREATMENT
Tree Pose may appear to be a posture we can just “jump into” because of its “accessibility” from anywhere we might be standing, but it definitely requires more refinement than we might think. A treatment to revive its health is to infuse all of the larger muscles and all of the smaller refinement muscles with strength, creating stability in the pose. The two key areas that support the treatment of Tree Pose are the hamstrings and pelvis. Understanding how to express the alignment and articulations in our bodies will transform how we execute this standing balance posture.
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GIVE IT A SQUEEZE
Firmly planting the foot of the bent leg of Tree Pose into the adductors of the standing leg, along with a lift up towards the groin, might be difficult without enough strength in the hamstrings of the bent leg. One of the ways to develop this strength in Tree Pose is to place a sock or massage ball behind the knee. Squeezing the ball between the hamstrings and the calf muscles will help with the sensation of activating the hamstrings. In the video, Matt also demonstrates that although it might be challenging to lock the foot in place as previously mentioned, this action may still be easier than taking the foot away while maintaining the squeeze of the ball. This is how we can challenge ourselves: by removing the friction.
WATCH THE VIDEO
A TREE POSE TREATMENT: FOCUS ON THE HAMSTRINGS & PELVIS
PELVIC & SPINAL ALIGNMENT
Part of the treatment in Tree Pose is to examine pelvic and spinal alignment. First, we must recognize that this is an asymmetrical posture. In the setup, lifting the leg and placing the foot into the adductors automatically sets the pelvis in a slightly asymmetrical position. Hugging in the hip of the standing leg can set us on a path to negotiate our intention in Tree Pose at any given time. The result of the hugging in is a lift of the pelvis on the side of the bent leg, which takes the spine off center. Now, we can make a choice. We can keep a straight spine, which makes the upper part of the posture more diagonal, or we can side bend to make the pose more upright.
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RELY ON THE LARGER MUSCLES
It’s extremely important to hug in the hip of the standing leg to cultivate more stability. Additionally, when we execute articulations like this, we pattern the brain and body to rely on the larger muscles. These muscles will assist in sealing in balance in Tree Pose.
A common occurrence, however, is that when balancing on one foot, we can get caught up in trying to place all of the weight of the balance into the ankles. Distributing some of the responsibility into bigger muscles, like the gluteus medius, gluteus minimus, and the tensor fasciae latae (TFL) of the thigh, will provide the support needed to take further action. The actions that follow completely transform our ability to remain stable and secure, yet more at ease with our ability in the posture.
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GO AHEAD AND REFINE
Tiny refinements act as a foundation beneath the frame of the larger setup.
Here are some key actions Matt demonstrates to fine-tune Tree Pose:
- Move the inner thigh bone of the standing leg back
- On the same side, draw the sit bone down towards the heel
- Implement the 3 Points of the Feet: Press the big toe, pinky toe, and heel down into the ground
- Slightly close the pelvis on the side of the bent knee
These refinements work in conjunction with the larger outer hip muscles for maximum balance in Tree Pose.
Learning and implementing articulations like these enrich our practice.
Matt’s next cohort of 200 & 300 Hr. Teacher Training begins in October. Registration is open if you’re ready to take action and level up your practice.
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Article by Trish Curling
Videos Extracted From: Lotus Immersion & Alignment Immersion
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