By Shri N. Elumalai, PhD Scholar (Yoga Science), MAHER
In Sanskrit, vrksa means ‘tree’, urdhva means ‘upright’, hasta means ‘hand’ and asana means ‘pose’. This being a standing asana improves balance, focus and mental clarity. The practitioner should look and feel as steady as a tree while balancing on one leg in this asana. Those who find it difficult to hold the pose, even for a couple of seconds, can use a wall support. This asana also activates the Muladhara (root) chakra. This stimulation promotes confidence, boosts energy flow, calms the mind, and helps the practitioner feel rooted and stable both in the body and on the earth.
STEPS
First, stand properly straight, pacing the feet together and keep your knees completely straight.
After that, make sure that you are keeping your arms at the particular sides.
Now, inhale and raise your arms above your head stretching from the shoulders and chest. Exhale out completely.
Then, you can bring the right foot to be placed in the inner thighs of your left leg.
You can now exhale and come to stand in Tree Pose Volcano Pose Arms.
In this position, you can try to keep balance on your left leg.
Here, you can watch the balance as this is essential for the practice of Eagle Pose.
After that, exhale and stretch upwards, and then inhale to keep the body free and light.
Now, you can feel that you are staying here in the Vrksasana Urdhva Hastasana for about 6 breaths or at your convenience, and keep your gazing straight in front of you.
You could now go into a flow from Mountain Pose Cactus Arms to Tree Pose Volcano Pose Arms if you are confident.
To release the pose, breathe out and bring down both hands. Then, you may come back to the initial position and relax for a while.
After that, you can repeat the pose with the other leg, following the above steps.
You can practice three-five rounds as per your convenience.
Finally, you can release the pose and relax.
Key Benefits
Promotes harmony between body and mind, fostering inner balance and mindfulness.
Improves focus and stabilizes the nervous system, enhancing mental clarity and calmness.
Strengthens and tones leg muscles—from feet to thighs—boosting endurance, flexibility, and joint stability.
Enhances hip and pelvic strength; supports ovarian, uterine, and digestive health.
Encourages proper posture, spinal alignment, and deeper, more efficient breathing.
Increases lung capacity and improves blood circulation, aiding in cellular health and healing.
Reduces risks of sciatica and strengthens ankles, ligaments, and core muscles.
Supports better digestion, helps relieve constipation and menstrual discomfort.
Builds self-esteem and body awareness through steady stance and breath coordination.
Enhances mobility in hips and shoulders, and promotes better balance and coordination.
LIMITATIONS
In case of high and low blood pressure, dizziness or a migraine, insomnia, acute knee problems and hip injury, avoid practicing this asana.
