Tree pose – Vrksasana

Tree Pose

The tree pose step by step

  1. From Mountain pose, shift your weight onto your left leg. Ground your left foot down into the floor, and pull up your knee cap and thigh by engaging your quadriceps muscles.
  2. Gaze at a point at eye level, to help you to keep your balance.
  3. Bend your right knee, reach down with your right hand and clasp your ankle.
  4. With the help of your hand, place your right foot on the inside of your left leg. If it’s available to you, place your foot on your inner thigh, with your heel up high. Lengthen your tailbone towards the floor.
  5. Otherwise, place the inside of your foot on the inside of your ankle or calf. Avoid the inside of your knee.
  6. Turn your knee out to the side, press your foot against your inner thigh, and your inner thigh back into your foot.
  7. Bring your hands in front of your heart in prayer position, or you can lift your arms up to the ceiling. Hands can remain shoulder-width apart.
  8. With your arms overhead, lengthen up from the back body.
  9. Stay in this pose for about 30 seconds to 1 minute. On an exhalation lower your leg and arms down, and stand in Tadasana.
  10. Repeat on the other side.

Tips for beginners

  • Keep the knee of your standing leg soft – do not hyperextend if you are very flexible in this area
  • To find stability and balance:
    • Spread through the toes and press the foot firmly into the floor
    • Engage the muscles of the leg, hips, glutes
    • Maintain an active core.

Benefits of the tree pose

  • Improves balance
  • Opens the hips
  • Strengthens the ankles, legs and spine
  • Lengthens the spine
  • Improves focus/ concentration

Pay attention to:

Whether your arms are extended overhead or your hands are in prayer position in front of your heart, don’t collapse from the shoulders.
Keep your shoulder blades on your back, spread through your collarbones, and release your shoulders away from your ears.

By: Ekhart Yoga