Balance postures train steadiness and attention.
Tree (I)
vriksha asana
Starting pose
Stand with the legs together and the arms along the sides.
Into the pose
Let the gaze rest effortlessly on a point in front of you.
Place the right foot on top of the left foot. Pull the right foot slowly up the inside of the left leg and find your balance. The foot may be pulled all the way up to the thigh.
Keep the sole of the foot resting against the thigh and let the knee point to the side.
While breathing in, lift the outstretched arms to the sides. Then raise the arms above the head and place the palms together.
Hold
Adjust the balance and hold the pose for up to 30-60 seconds. Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing. With practice, try to stand with closed eyes.
Out
While breathing out, extend and lower the arms.
Let the right leg slide slowly down the inside of the left leg until the foot touches the ground.
Repeat the posture on the opposite side.
Stand in the starting pose to rest.
Tree (II)
vriksha asana
Starting pose
Stand with the legs together and the arms at the sides.
Into the pose
Let the gaze rest effortlessly on a point in front of you.
Transfer the body weight on to the left leg.
Bend the right leg up behind and grip around the foot or ankle with the right hand. Do not let the foot move to the side.
While breathing in, lift the left arm and extend it straight out in front of you. While breathing out, curve the upper body by leaning forwards and lift the right arm and leg until the upper body and leg form a bow.
Continue to stretch the left arm forwards.
Hold
Adjust the balance and rest in the pose for 10-60 seconds. Relax all muscles that are not needed to maintain the pose. Observe free and relaxed breathing. With practice, try to do the pose with closed eyes.
Out
While breathing out, gradually return to the starting pose. Finally, release the foot.
Repeat the posture on the opposite side.
Stand in the starting pose to rest.