Vrikshasana

Learning Objectives

After practicing Vrikshasana, students will:
1. Improve balance and coordination
2. Develop focus and concentration
3. Feel steady and confident
4. Learn body control in a fun way

Step-by-Step Instructions

Teacher to Demonstrate First
1. Stand straight like a tall mountain.
2. Shift your weight onto one foot.
3. Lift the other foot and place it on your ankle or lower leg.
4. Keep your balance slowly.
5. Join your palms or raise your arms like tree branches.
6. Look at one point in front of you.
7. Stay steady and calm.
8. Slowly come down and change sides.
9. Smile and breathe calmly.

Teacher Cue:
“Imagine you are growing like a tree – roots strong, branches reaching up.”

Breathing & Drishti

Breathing 
1. Breathe in like smelling fresh air under a tree 
2. Breathe out like blowing leaves gently 
3. Do not hold the breath, keep breathing soft and natural
Drishti (Point of Focus)
1. Look straight ahead at one point on the wall, this helps you stay balanced
2. Keep the eyes open

Variations, Adaptations & Progressions

Simple Variations:
1. Keep toes on the ground and heel touching the ankle
2. Hands can stay on hips instead of raised
3. Practice near a wall so that you can take support if unbalanced
4. If balance is good, keep the foot near the inner thigh (advanced variation)

Adaptations for common challenges
1. Balance Issues:
a. Stand next to a wall and lightly touch it
b. Hold a chair or partner’s hand
2. Low Muscle Tone:
a. Keep foot lower (ankle level)
b. Reduce holding time
c. Practice with support
3. Attention or Sensory Challenges
a. Use imagery 
1. tree growing
2. branches spreading
b. Count breaths together and aloud
c. Keep duration short

Fun Classroom Variation
Ask students – “What kind of a tree you are today”:
1. A Mango tree
2. A Christmas tree
3. A Coconut tree
(No advanced variations for this age group)

Contra-Indications & Safety Notes

Do NOT practice if the child has:
1. Severe balance issue without support
2. Recent leg injury
3. Feeling dizzy or unwell

Teacher Safety Notes:
1. Falling is okay, encourage trying again
2. No pushing or forcing balance
3. Allow support anytime

Inclusive Adaptations

Hearing Impairment (Deaf / Mute)
1. Demonstrate the posture clearly step by step
2. Use gestures:
a. One leg up = tree
b. Hands up = branches
3. Maintain eye contact
4. Use visual focus point
5. ISL video support can be used (to be added)

Physical Disability
Chair-Version
1. Sit and lift one foot slightly
2. Raise arms like branches
Wall supported Option
1. Stand with back or side to the wall

Intellectual / Developmental Disability
(Cerebral Palsy, Down Syndrome, ADHD, Autism)
1. Use very short instructions/cues:
a. “Stand”
b. “Foot up”
c. “Hands up”
2. Use repetitions and repeat steps calmly
3. Allow assisted practice if needed
4. Focus on participation, not perfect balance

Teacher Reminder (Important)
1. Every tree is different
2. Balance improves with practice
3. Participation = success

Classroom Teaching Tips

• Best done after Tadasana
• Practice in open space
• Keep it fun and interactive
• Use encouraging words and phrases like:
  • “Strong tree!”
  • “Nice balance!”
  • “Try again, you can do it!”

Assessment & Observation (Non-Competitive)

Teachers can observe:
1. Willingness to try and participate
2. Ability to balance (even for a few seconds)
3. Focus and attention
4. Confidence
(No grading or comparison between students)

Daily School Life Integration

1. Morning activity for focus
2. Before exams to improve concentration
3. As a fun balance challenge during breaks

Summary for Teachers

1. Vrikshasana helps children:
a) Build balance and focus
b) Gain confidence
2. It is playful, engaging, and suitable for all ability levels with adaptations.
a) Instructional video
b) Image slides for the steps of the Asana
c) Infographic
d) Audio guide

Video – Vrikshasana

Audio – Vrikshasana

Chart – Vrikshasana

Teacher Resource Document – Vrikshasana