Tree pose, known as Vrksasana in Sanskrit, is a traditional standing yoga pose that is often associated with the symbolism of rootedness and balance.
Benefits & Muscle Focus
- Improves balance, strengthens the legs and core, enhances stability in the ankles, and stretches the groin and inner thighs.
- Activates the glutes and strengthens the quadriceps, hamstrings, and calf muscles of the standing leg.
- Engages the hip flexors and externally rotates the hip of the supporting leg.
Alignment
- From Mountain Pose (Tadasana), shift the weight into the left leg.
- Lift the right knee either with toes still on the ground or lifting the entire leg up into One-Legged Mountain Pose. Externally rotate the right hip by pointing the knee away from the body.
- Rest the sole of the right foot either on the inner left calf or thigh (avoiding the knee joint) or gently propping the foot against the left ankle.
- Hands can come to prayer at heart center or explore different variations with different arm binds or by extending the arms or gaze up overhead.
- Repeat on the opposite side.
- Modifications: practice by a wall or use a chair for additional support in this balancing pose. Alternatively, lay flat on your back and take the same shape with the body.
Contraindications
- Joint issues in the leg: Avoid this pose if you have had had recent or chronic ankle, knee, or hip injury/surgery.
- Balance issues: Avoid this pose or modify by using a wall or chair for support if you have balance issues. Alternatively, lay flat on your back and take the same shape with the body.
Practice
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