A great source for Yoga Postures by Mark Giubarelli.
Yoga posture – Vrksasana
Translation: The Tree Pose
From Tadasana the standing pose raise one leg of the mat, bend the knee and place the foot on the inside of the thigh. Open the hip rotating the leg out until the knee and bent leg are sideways.
The hands can be placed above the head with the finger interlocked or with the palms together in prayer position. The arms can be bent or straight.
The tailbone has a tendency to turn out. Be aware of this and tuck it forward.
Pull the navel back and up. This will create a neutral spine.
Engaging the toes will tone muscles in the lower legs and help the body gain firm balance.
The complicated firing of the nerves needed to maintain balance exercises the mind as well as the body. Small muscles in the ankles become toned and strong. It is an excellent for ankle injuries however holding the posture too long may aggravate a problem and suppress blood flow.
Vinyasa Yoga Sequencing and Flowing
Vinyasa Yoga postures to transition from and to:
Tadasana (Standing) and almost all the standing yoga postures, Trikonasana Uttanasana Parivrtta Trikonasana Parsvakonasana Revolved Lunge Virabhadrasana 1 Virabhadrasana 2 Urdhva Virabhadrasana Virabhadrasana 3 Ardha Chandrasana Parivrtta Ardha Chandrasana Anjaneyasana Anjaneyasana2 Adho Mukha Svanasana Bhuja Vrischikasana Bakasana
Yoga Teacher Tips
Some people are generally afraid of balance poses. This makes the breath rapid and mind anxious. Try to prevent both of these things from happening with good instruction. Give options of placing the ball points of the foot on the mat or a hand against the wall. Also talk about slow deep breathing. (If you are flowing through the postures in Vinyasa you may not desire to interrupt the flow. If this is the case instruct the easy option that does not involve them moving away from there mat and taking too much time to get into.
Instruct focus on the feet, tailbone, top of the head and hands. When these points align somewhat balance is easier. You can get more technical if this pose is performed for longer but simple instructions will benefit beginners and advanced practitioners and there are key elements of alignment we can reflect upon each time for good instantaneous results.
“There are many options for the arms. Experiment and focus on one in many of the poses. This way information can be built on and reinforced as it is taught.”