Vrksasana, or Tree Pose, teaches you to press down while feeling rooted. You reach high like the branches of an enormous tree. This pose helps you to feel grounded by using the strength of your leg. Bring the sole of your opposing foot up to your shin or thigh. This will challenge your balance. Engage your legs, ankles, and core constantly and observe what small movements you might make to stay balanced.
Tree Pose improves posture and alignment by strengthening your glutes, legs, core, and back. This is particularly helpful if your job requires you to sit all day.
This pose is unique because it allows you to explore the connection between your mind and body. One day, your foot may be positioned closer to the groin. You may leave your foot on the ground to balance another day. Honesty is the best policy. Learn to respect your body’s needs and be honest about your limits.
Pose basics
Pose type Standing position
Targets: Lower body strength
BenefitsTree Pose can build confidence. This pose will improve your posture and help counteract the effects that prolonged sitting can have. This pose strengthens your standing leg’s thigh (buttock), buttock, and ankle. This pose gently stretches your thigh, buttock (glute), and ankle on your raised leg.
How to Do Tree Pose
- Tadasana. Spread out your toes and press them into the mat. Firm your leg muscles. Raise your front hips toward your lower ribs to lift your lower belly.
- Exhale while drawing your shoulder blades downward. Focus on a spot that is steady and straight ahead.
- Raise your right leg high on the left thigh. Avoid making contact with your knee.
- Your right leg and your left leg should be pressed together.
- Make sure your pelvis is squared and level.
- If you feel stable, put your hands in Anjali Mudra or extend your arms like branches into the sun.
- Repeat the Mountain Pose on the opposite side.
Beginner tips
- Standing a few inches away from a straight-leg wall, practice Tree Pose. The wall’s proximity will help you to feel secure that you won’t lose your balance. If you start to wobble, reach out your hand and balance yourself.
- You must understand and explore your hip opening capacity to avoid falling out of Tree Pose. Your entire pelvis will be twisted opposite if your hips don’t open naturally. Even if your knee doesn’t rotate as far, you should keep your hips level and facing forward.
- Keep your arms in line with the ears when you reach upward. If you get your hands back too far, your center of gravitation may be shifted, and you could fall backward.
- The metaphor of the Tree is a great way to focus on your upward movement.
Be aware!
- Do not turn your foot outward on the leg that is standing. This can cause the hip and knee to be misaligned. Face your toes, knee, and hip forward.
- Never put your foot on the other knee. To protect the knee on the leg that is standing, place the foot either above or below it.
- Try keeping your hand on the hips if you experience shoulder pain or numbness.
Deepening the pose
Close your eyes and balance in Vrksasana. You can also test your balance by touching your palms above.
