Vrksasana - Tree with Arms Up

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STEPS :

1. Come to stand in Mountain Pose (Tadasana) with your hands in Anjali mudra at your heart center. 
2. Take a moment to feel both your feet root into the floor, your weight distributed equally on all four corners of each foot.
3. Begin to shift your weight into your right foot, lifting your left foot off the floor. Keep your right leg straight but don't lock the knee.
4. Bend your left knee and bring the sole of your left foot high onto your inner right thigh. 
5. Press your foot into your thigh and your thigh back into your foot with equal pressure. This will help you keep both hips squared toward the front so your right hip doesn't jut out.
6. Focus your gaze (Drishti) on something that doesn't move to help you keep your balance.
7. Take 5 to 10 breaths, then lower your left foot to the floor and do the other side.

Benefits

• It strengthens the legs, and opens the hips.
• It improves your neuromascular coordination.
• It helps with balance and endurance.
• It improves alertness and concentration.
• It may help those who suffer from sciatica (nerve pain in the leg)

Who Can Do

Consult a doctor before beginning an exercise regime.