Follow the following steps to perform this particular pose -
Stand tall and straight, with your both hands perfectly high up in the air. You should really feel the stretch in your torso and both arms.
Then slow and steadily shift your body weight to your left leg, perfectly planting it very firmly on the ground.
Bend your right knee just taking in a deep breath. Then with your right hand rightly hold your right ankle and slowly draw the right foot just upwards.
Later, place the sole of your right foot just against the inner part of the left thigh plus tightly press the foot's heel directly into the inner part of the left groin. Do keep the toes of the right foot firmly pointing towards the ground.
Do largely ensure that your pelvis is actually straight plus its center is directly over the planted firmly left foot. Do rightly rest your hands directly around the pelvic rims.
Do stretch your torso as if really you are perfectly lengthening your tailbone plus press the right foot into the left thigh while largely resisting the direct pressure from the outer part of the left leg.
Then bring your both hands in front of the chest and folding them in the mudra of Anjali.
Remain in this particular pose for a few more minutes plus breathe deeply. Later, begin to perfectly unfold slowly and do come into the mountain pose.
Repeat the same with the legs reversed.
The asana really emphasizes alignment of the hips, head and spine.
This particular asana helps to maintain perfect body weight. It largely helps to improve stamina and control over mind and body with a lot of perfection. It is one of the best asana according to local legends and yoga experts. It can be practiced in the early morning hours and late evening hours.
There are several benefits of this particular pose. Some of them are as follows -
Strengthens ankles and thighs
Perfect balance
Poise
Better posture
Largely improves concentration
increases directly the range of better motion in the hips
strengthens the ankles
deepens the thorax
tones the muscles
Reduces flat feet
Improves sense of balance
Relieves sciatica
Stretches the inner thighs and shoulders.
It is to be highly noted that for persons with high blood pressure, raising the arms just above the head for any length of time may involve serious nature of risks. On the other hand, the arms can be directly held at chest height in mudra of anjali for those at major and minor risk. Don't raise arms overhead warning is given to those who are suffering from headache, Insomnia, Low blood pressure and High blood pressure.
The beginners are largely advised to take the help of an experienced yoga trainer before indulging in different type of yoga postures including Vrksasana. It is also suggested to consult your personal doctor before indulging in different type of yoga postures. Moreover, faults comprises twisting, leaning to one side, pushing one hip out; looking downwards and lacking concentration and bending or rotating the supporting knee outwards.
Do largely stretch your both arms straight up toward the ceiling. Do keep the arms parallel to each other, palms facing, and touch the palms perfectly together forming an inverted "V" directly with the arms. The variation in Vrksasana can be made as per individual's comfort zone and level of practice. The variation should be consulted and got approved by the master of yoga before indulging in it with a lot of perfection. Self variation may lead to different type of serious major and minor risks plus health complications.
In case, if you feel really unsteady in this particular pose then you can stand with your back perfectly braced against a wall.
If you are induling in Vrksasana with arms raised just overhead, an active partner can directly assist you lengthen and lift your arms. Initially raise your both arms just perpendicular to the ground. Do have your active partner stand just behind you plus press inward against directly your outer upper arms, then slow and steadily lift your outer arms toward the ceiling. Do draw your inner arms downward at the same time from the wrists to the tops of the shoulders. It is really fun taking the help of a partner or group of persons who are really keen on practicing yoga to a great extent. It is to be remembered that a helpful partner is equivalent to a master in yoga who correct the mistakes and assists in need.
The Preparatory poses of Vrksasana are Virabhadrasana II, Baddha Konasana and Utthita Trikonasana.
The follow up poses of Vrksasana is standing poses
It is to be remembered that as with Tadasana, you can directly challenge your body balance by rightly practicing this particular pose with your eyes tightly closed with a lot of perfection. Learn to perfectly balance without any type of reference to the outer environment.