Tree Pose - Vrkshasana

The Tree Pose is a calming, serene pose, with variations and modifications for all.

The first thing I always teach my students when entering a balance pose is to focus the gaze on something still, like a spot on the wall in front of them. Keeping the eyes focused on one point throughout the posture helps maintain balance, teaches the mind to stay focused, allows awareness to be in the body instead of on what's happening around them, and thus helps train the mind for meditation.A gentle smile encourages self-acceptance, an important aspect of balance postures.

Enter the pose by first standing firmly on two feet; feel the balance and steadiness within yourself at this moment; calm the mind and the breath; fix your gaze. Feel the body shift its weight to the standing foot, and imagine you are sending roots deep into the earth. Firm up your trunk by engaging the squeeze. When ready, turn the opposite knee out to the side, bend it, and place the foot against the standing leg. This can be on the ankle with toes resting on the floor, or just above the ankle, or just below the knee, or above the knee. Very flexible students might be able to place the foot on the front of the standing thigh or hip. Choose a position that works for you. Press the foot against the leg, the leg against the foot. Keep the hands in front of the chest until you are steady in this phase of the posture. Maintain focus and steady breathing, shoulders relaxed, spine long.  When you feel steady, slowly raise the hands overhead, palms together, arms aligned with the ears, chest lifted. Notice the support you get from the squeeze. Maintain a steady gaze throughout the holding, even if you momentarily lose your balance. This is important! Symbolically, we keep our focus on our goals, on what we stand for, even though we occasionally lose our balance. This can be related to Transgressing, Repentance, and going forward with Faith in God's love and forgiveness.
Keep your focus steady as you change to the other leg, and until you are completely released from the posture. Notice how much calmer you feel than if you relax your alignment, look down at your feet, etc. when changing to the other leg. It's all one pose, from one leg to the other, just as our life is one eternal flow, from one experience to another, with our gaze steadily toward God.