TreeSave PDF

Vrksasana

Pose categories

Balancing, Standing

Primary body parts engaged

Ankles, Knees, Quadriceps, Spine

Secondary

Calves, Glutes & Hip Flexors, Hamstrings, Lower Back

Lengthens the spine, mobilizes joints

Strengthens lungs

Brings emotional and mental balance

How to perform Tree

1. Stand with your feet together. Shift your weight onto your right leg. Place the sole of your left foot along the inside of your right thigh; either above or below your knee.
2. Slowly reach your arms out and then up with an inhale. Bring your palms to touch overhead.
3. Gaze at one point ahead of you. Hold the pose and take slow, deep breaths.
4. Release your arms and leg with an exhale. Change sides.

Alignment cues

• Draw shoulders away from ears
• Gaze at a fixed point to balance
• Lengthen spine
• Open knee to the side
• Foot above or below knee

Modification: If you find it difficult to balance, place your heel on top of the opposite foot.

Avoid this pose if you have low blood pressure.

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Tree (Vrksasana in Sanskrit) is a beginner yoga pose that belongs to the balancing and standing categories. This asana targets ankles, knees, quadriceps and spine, and also involves calves, glutes & hip flexors, hamstrings and lower back muscles. Tree strengthens lungs; lengthens the spine, mobilizes joints and also brings emotional and mental balance. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!