Tree pose (Vrksa)

Most people recognise Tree pose (Vrksa) as one of the classic yoga asanas. A standing balance pose, Tree pose is grounding and rooting, requiring leg strength, balance and focus.

All asanas engage the mind as much as the body - it is said that balances reflect our state of mind, and that a calm mind indicates will lead to a wobble-free balance.

Part of the popularity of Tree pose is its universality; it is practised by beginners as much as experienced practitioners, and the pose can always be made more challenging by increasing the length of time it is held.

Benefits
* Vrksa is strengthening for the legs: the calves and thighs as well as ankles and feet. Toes should be spread wide.

* The spine lengthens during Vrksa; the lower abdomen is drawn towards the spine as the whole of the back draws upwards.

* Improves balance and - if the pose is held for increasingly long periods of time - stamina.

* Many parts of the body are stretched, including the shoulders, inner thighs and groins.

Pointers to remember

* Begin in Mountain Pose (Tadasana), spreading the toes of the standing foot as wide as possible, creating space between the toes.

* Gradually shift the weight onto the standing foot, keeping the toes spread and the arches of the foot lifted.

* Press the heel of the lifted leg firmly into the standing leg, avoiding the delicate knee area. The lifted foot should be placed either below or above the knee.

* If the balance is a little shaky, keep the hands in prayer position, over the heart centre (chest region). If your are feeling steady, inhale the arms about the head. The palms can be pressed together or kept a apart. Make sure the shoulders are relaxed.

Contraindications
Tree Pose is suitable for most people. Be a little careful, however, if you have high or low blood pressure.

Photography shot on location by Rebecca Cockcroft on Brancaster Beach, Norfolk.