Tree Pose (Vrikshasana)

Tree Pose Meaning

Tree posture (Vrikshasana) is the intermediate level of standing yoga posture. Its name is derived from its tall tree like position. It helps to strengthen legs, hands, spine and shoulders. It also improves the sense of coordination and stamina of balancing your body weight. Maybe that is the reason, why many sages, saints and yogis always use tree posture for meditation purposes. Tree pose stretches thighs, groins and shoulder. Tree posture is one of those few postures in which opening eyes are recommended rather than to keep it closed. This is due to factor that in closed eyes, body loses its equilibrium sense.

Vrikshasana Steps

Tree Pose (Vriksasana)


  • Stand on your feet with relaxed posture. Maintain very small distance between your legs. Keep your spine as straight as you can without having a sprain in it.
  • Bend your Left leg and place your left leg’s heel to above of the knee cap of the right leg. Place it on the side portion and try to balance on leg. Try to straight your right leg tailbone.
  • Join your both hand like your join them in the prayer and in the joint position start raising them in the roof direction over your head. Stretch as far as you can.
  • Relax in this position while opening your eyes, as it will be more difficult to maintain balance in the closed eyes position. Try to see in straight direction calmly. Remain your spine straight and don’t put extra pressure on any body part.
  • After half a minute or minute later, lower down your hand to the normal position and then lower down your legs to the floor. Repeat this posture with your right leg for better results.

There are some slight variations which can be followed if you face some kind of difficulty:-

  • If you can’t place your heel to the thigh portion, then you can also place it below the knee cap. There is also a variation where if you are too flabby to face uneasiness to draw your legs to your lap, then you can move your foot heel to another leg’s ankle.
  • If you feel that your back is feeling numbness doing this posture, then you can adjust your hands by opening them for a while.
  • If balancing on one leg seems challenging, then you can practice this posture leaning against a wall or some structure like it. In this way balancing your body structure can be helpful and after many time practises, you will easily balance your body with any wall or help.
  • If you are suffering from blood pressure problem, then holding hands up in the air can lead your blood go downward during a long session. Therefore for Blood pressure patient, a slight variation of hands position during tree pose is suggested. They can hold their hands at their chest in the prayer mode.

Vrikshasana Benefits

  • It increases the stamina power, concentration capability and immunity in body.
  • It makes practitioner ankles, legs and lower body part stronger. It also improves the strength of the hands and shoulders.
  • It cures knee problems. There person suffering from knee problem, must try this yoga posture for their leg ailments.
  • It builds up self confidence of the practitioner help to gain equilibrium in the body and mind.
  • It is said that Tree posture is very advantageous in the Back pain ailments like some cases of Sciatica.


If you are suffering from the High Blood pressure or low blood pressure problems, then they shouldn’t try to perform this yoga posture. Also problems like chronic leg surgery or injury in lower body portion like knees, feet or heel will make this yoga posture difficult to perform.

Cobra Pose (Bhujangasana)

Cobra pose or Bhujangasana is a spine stretching and weight loosing yoga body posture. Its name literally means the pose of the Cobra Snake due to the structure of the body in this yoga pose looks like a serpent raising his head.

Cobra pose also have a place in the Sun Salutations poses or Suryanamaskar.

Bhujangasana Benefits

  • Cobra pose lead upper body to rise in roof direction which eventually stretch and strengthen spine.
  • It also reduces body fat in a faster manner. Therefore those who want to get rid of tummy fat must try to practise cobra pose.
  • It also strengthens hands, arms, shoulders while increasing flexibilities.
  • Due to its impact on stomach, it is helpful in stomach ailments like constipation, menstrual problems etc.
  • It puts pressure mainly on chest area which opens the lungs and clears the blockage in respiratory system. Sometimes it is also helpful in curing asthma like respiratory problems.
  • One of the main benefits of this poseis that it helps to improve blood circulation. Therefore it is very helpful in menstrual problems in women.
  • Manage stress:If you have problems like anxiety or depression, this yoga is very helpful in treating stress symptoms like fatigue, headaches and weakness. Along with this, it is effective in managing depression as well as to some extent. But, if you suffer from migraine or insomnia, take the advice of an expert.
  • Performing this pose for a long time gives adequate stretching to the entire abdominal region. It also regulates the metabolic process in the body and helps to overcoming obesity. Hence known as the belly burning yoga pose.
  • This pose is a boon to the women because Gynaecological problems like leucorrhoea, dysmenorrhoea, syphilis, amenorrhea, etc. are greatly dealt with this posture. It is beneficial for the health of ovary and uterus, and also good for menstrual cycle.


Cobra Pose (Bhujangasana)


  • Lie with your body on your stomach and forehead on the ground calmly.
  • Move your palms to chest and pull your upper portion of the body (chest, head and shoulders) in the roof direction.
  • Stretch in a Curvy position as far as you can, your spine will now bended in the L like looking shape.
  • Remain in this position for some time and then come back to your original position.

Tips and Precautions

Practising Cobra pose is good for many ailments but there are some tips for the users which if are followed then performing this posture will become easier.

  • Never stretch or push yourself out of your limits. Remember that you are not Mr. Fantastic which makes you flexible to stretch inhumanely. If you push too much far in this yoga pose, then it may give you severe spine pain and injuries. If you think that you are feeling dizzy or pain in the upper body part, then you can release yourself and come to original position at anytime.
  • There is no need to attain a perfect curve in this posture. Just a slight deviation and ability to breathe longer will give you perfection in this posture.
  • Try that your legs stick firmly to the ground; it will help you to lift your chest broader.
  • Avoid doing this yoga posture if you are pregnant, have a fracture in ribs or spine or went undergone to any surgery related to the stomach because stomach and spine are two most points where cobra pose acts mainly.
  • If you feel that your lower body part, like buttock, back or legs are in sprain, then move them frequently and adjust them time to time. These will lesser the stress made in that part.

Vinyasa (Flow Yoga)

What is vinyasa flow yoga ?

Vinyasa which is commonly known as “Flow Yoga”. It is known so because of the continuous change in the posture with the flow of the breath.

Vi means joined and Nyasa means flow in Sanskrit, which explains its name. Vinyasa which came from Hatha yoga and mixed with pranayama becomes a fast pacing and energising yoga class which indeed is beneficial in some manner.  Somewhere it is misunderstood as Power Yoga but flow yoga is different by its slow nature of execution, while power yoga is flow yoga in the faster speed.

When you perform Vinyasa Yoga, you just need to practise how to continuously inhale and exhale air while the change in movement.

How to do Vinyasa

There are various types of Vinyasa posture which can be learnt, for a reference, I am stating here the easiest one, which is Surya Namaskar or Sun Salutations. In this 12 poses are done in a sequence of 6, in which last 6 poses are just repetition and backward of the same first positions.

Just one thing to notice that after each pose change you must the inhale-exhale system like in the first pose inhale and then stop for some time, after that changing posture and exhale and then repeat the first sequence of inhaling. Hence you have to switch the breathing process in all 12 poses. Now I state the poses in Sun salutations.

Vinyasa (Flow Yoga)

  • Prayer Pose (Pranamasana): Stand on your mattress and Exhale the air. Then expand your legs and make rest to your shoulders. Join your both hands in the position of prayer. Relax and then switch to next pose.
  • Raised Arms Pose (Hasta Uttanasana): Breathing in, move your hands up and take them in backward direction but let them still joined as they were in prayer pose. Stretch as far as you can ease. Wait and relax and then switch to next pose.
  • Foot Touch Pose (Uttanasana): Breathing out, move your hand ahead and then try to touch your feet with them. Stretch your body as far as you can. Stay in this position and then switch into next position.
  • Horse Channelling Pose : Breathing in, come in the original prayer pose and then push your left leg in the opposite direction so that you will sit on the floor with one of your leg folded and another one in backward direction. Remain in this pose for some time and then switch to next.
  • Stick Pose (Yastikasana): Breathing out, move your another leg also in the opposite direction and you will find that you are in a position same as a push up doing person is in. Just the difference will be that you are not going to come down but remain to stay in air. Stay in air for some time and then switch.
  • The Backward Sleeping Pose: Now come down on your stomach weight and relax for some time. Then switch to next.
  • Cobra Pose (Bhujangasana): Move your head and upper body part to the roof position and stay in the middle for some time. Then switch.
  • Downward Facing Pose (Adho Mukha Svanasana): Come in the backward sleeping pose and then move your buttock in the air and make a downward V-shaped pose. Remain in the pose and after some time switch.
  • Move your one leg in the opposite direction and try to repeat the horse Channelling pose position.
  • Repeat the foot touch pose.
  • Repeat raised arms pose and then come to original prayer position.

Benefits of Vinyasa

As Vinyasa yoga works mainly on balancing the breathe while changing posture, it gives body to gain strength in long duration. This kind of yoga gives the body a routine of getting strained and getting relaxed at once. It helps us to gain a body which is habitual of straining and stretching which makes body flexibility improved and enhanced. And when the body is habitual of normal stretching, then it also prevents chances of muscle note, body sprain etc.


You must understand that Vinyasa is a level up yoga class to start up with, therefore for a newbie, I suggest starting with the primer ones and then coming to the Vinyasa. Also, you have to notice that all matter in vinyasa is regular or continuous breathing. So those participants who don’t have a proper breathing control should avoid doing Vinyasa. I suggest that they must practise pranayama on daily basis first. Also, you must try to take a yoga expert advice before to try any Vinyasa yoga posture.