Ardha Vrkasana,where "Ardha" translates to "half" and "Vrksa" to "tree," is also known as Half Lotus Tree pose. It is a standing balancing pose that combines the grounding and stability of Tree pose (Vrksasana) with the hip-opening benefits of Half Lotus pose (Ardha Padmasana).
How To Perform Ardha Vrkasana (Half Lotus Tree pose)
Start in Tadasana (Mountain Pose) at the front of your mat with your feet hip-width apart and your arms at your sides.
Shift your weight onto your left foot and lift your right foot off the ground.
Bring your right heel to your left ankle or calf, making sure to avoid placing your foot on your knee joint.
Bend your left knee and press your right foot into your inner thigh or hip crease, finding a comfortable position where you feel balanced.
Bring your hands together in front of your heart in prayer position or lift your arms overhead.
Keep your gaze fixed on a focal point to help maintain your balance.
Hold the pose for several breaths, then release and repeat on the other side.
Tips!
If you have trouble balancing, try placing your lifted foot on your ankle instead of your calf or thigh.
You can also use a wall or chair for support if needed.
Modifications
Use a wall or chair for support if needed
Keep the raised foot on the ankle instead of the thigh
Use a strap to hold the raised foot if unable to reach it with the hand
Place the foot on the calf instead of the thigh
Place the foot on the floor instead of on the leg
Benefits
Strengthens the legs, ankles, and feet
Improves balance and stability
Opens the hips and stretches the groin
Stretches the thighs, hamstrings, and calves
Stimulates the abdominal organs and improves digestion
Calms the mind and relieves stress and anxiety
Contraindications
Knee or ankle injuries
Hip or groin injuries
High or low blood pressure
Migraines or headaches
Vertigo or dizziness
Recent surgery or injury in the legs or hips
Chakras
Muladhara (Root Chakra)
Svadhisthana (Sacral Chakra)
Doshas
Balances Kapha dosha
May aggravate Pitta dosha
Drishti
Focus the gaze on a fixed point in front or slightly above eye level to improve balance and concentration.
History Of Ardha Vrkasana (Half Lotus Tree pose)
As with many yoga poses, the exact history and origin of Ardha Vrksasana (Half Lotus Tree Pose) is not well documented. However, the pose is likely a modern variation of traditional yoga poses, combining elements of both Vrksasana (Tree Pose) and Ardha Padmasana (Half Lotus Pose).
Yoga as a whole has a rich history, with roots in ancient Indian philosophy and religion.
The earliest written records of yoga are found in the Vedas, a collection of ancient Hindu texts dating back to around 1500 BCE. Over time, yoga evolved and developed into many different styles and practices, including Hatha yoga which emphasizes physical postures and breath control. Today, Ardha Vrksasana is commonly practiced in modern Hatha yoga classes as a challenging and invigorating standing balancing pose.
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