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. Giving it a little “treatment” to revive its health means that all of the larger muscles and all of the smaller “refinement” muscles get an infusion of strength that creates ultimate stability in this 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
Being able to firmly plant 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 that 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 aid in greater connection of sensation and activation of the hamstrings. Now in the video, Matt demonstrates how we can effectively challenge this. Although it might be challenging to lock the foot in place as previously mentioned, it 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 & SPINE ALIGNMENT
Part of the treatment in tree pose is to also examine pelvic and spine alignment. First, we must recognize that it’s an asymmetrical posture. In the set up, lifting the leg and placing the foot into the adductors automatically sets the pelvis in a slightly asymmetrical position. After hugging in the hip of the standing leg, it can now set us on a path to negotiate our intention in tree pose at any given time. The result of the “hugging in” creates 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 Matt demonstrates that we can “side bend” to make the pose more upright.
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RELY ON THE LARGER MUSCLES
How important is hugging in the hip of the standing leg? It’s extremely important to cultivate more stability. Also, we pattern the brain and body to rely on the larger muscles when we execute articulations like this. These muscles will assist in sealing in the 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 tensor fascia latae (TFL), gluteus medius and gluteus minimus will provide the support needed to then take further action. The actions that follow completely transform our ability to remain stable, secure, and yet more at ease with our ability in the posture.
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Acting as a foundation beneath the frame of the larger set up are the tiny refinements.
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” (pressing 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.
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Article by Trish Curling
Videos Extracted From: Lotus Immersion & Alignment Immersion
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