Vriksasana (Tree Pose) 10-Minute Sequence
Here is your weekly “Personal Practice”. Search the hash tag #yoga80mypractice for other short sequences you can take anytime!
Tag a friend you know could use this TODAY and plan to practice the sequence 3 times this week!
- Child’s Pose (5-10 breaths). Bring your big toes to touch and your knees apart. Place your forehead on the ground and outstretch arms forward. As you stretch arms forward bring your elbows off the ground and rotate armpits towards each other. As you stretch fingertips forward, pull your hands-palms back towards the hips and sink your hips back towards the heels. Press well into the ground your toe nails, tops of the feet, front of the ankles and your shins. Breath is in and out through the nose for the entire practice. Take this time to reflect and set an intention for your practice.
- Downward Facing Dog (5-10 breaths). From Child’s Pose walk your hands forward about 6 to 8 inches, tuck the toes under and lift your hips high for Downward Facing Dog. In Down Dog, be sure the hands are a little wider than shoulder-width distance and your feet are about hip-width distance. Create an inverted “V” shape with your body. Fingers are spread wide with the index finger pointing exactly forward. Press well with not only the palms of your hands, but also the pads of your fingertips (gripping). Hug all of the muscles in the legs to the bones, lifting your knee caps. Rotate armpits to face each other and hug your arms towards each other. Lengthen the trunk (torso) towards your hips and sharpen the triangular shape underneath you. Gaze at the navel. If this is too much, then gaze towards your knees or toes.
- Mountain Pose (5-10 breaths). From Downward Facing Dog, walk your feet forward and stand in Mountain Pose. Bring toes and heels to touch then press well through all four corners of your feet (big toe mounds, pinky toe side of the foot, outer heel and inner heel). Stretch well through the outer knee ligaments. Press the top, center and middle-thigh back then lengthen through the trunk (torso). Keep your tailbone in the body by moving the buttocks towards the heels and pulling the low-belly in and up. Reach mentally through the crown of your head.
- Triangle Pose (5-10 Breaths). Step or jump into a wide stance and turn your right foot in a little bit and turn your left foot all the way out (lined up with the knee and hip). Your front foot lines up with the back foot at your arch. Extend and reach your arms apart then grasp your front ankle. Press well though the four corners of your feet (big toe mounds, pinky toe side of your foot, outer heel and inner heel). Both legs are strong and straight lifting the kneecaps, lengthening through the outer knee ligaments and opening the backs of the knees. Reach arms apart, bringing the shoulder blades together and down the back, and lengthen your spine in opposite directions. Lastly, turn the head and gaze towards your thumb. Repeat on the other side.
- Tree Pose (5-10 Breaths). Shift the weight into your left leg, making sure to root down once again through all four corners of your feet. Raise your right leg and place the sole of the foot into your inner left thigh, pressing well into the heel. Take the hands in prayer position at heart center, then raise your arms all the way up. Repeat on the other side.
Optional Pose for More Challenge
- Handstand Jumps (5-10 each). Start first by setting up a strong Downward Facing Dog, then shorten up the distance between your hands and feet. On an inhale, jump to lift the hips over the top of your shoulders keeping the feet together, exhale sharply lifting the tailbone towards the sky then landing your feet as softly as possible. Repeat, eventually getting the hips to balance over the top of your shoulders and holding in crouched handstand. You can use a wall for more comfort.
- Seated Meditation (5-10 Breaths). Sit with knees and ankles together bringing hands in prayer position at heart center. Reflect back to the intention you created at the beginning of the practice and finish by chanting Om.
Join us for class at yoga80 Academy in San Diego, California. Our mission is to connect with people through yoga and to help students cultivate their own personal practice. We offer a variety of classes with fun sequencing designed by highly trained yoga instructors, the yoga80 SET Sequence,Thursday 8:30pm Yoga Nidra Meditation and a comprehensive 200 and 500-Hour Teacher Training.
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