Tree Pose

What is Tree Pose

Tree Pose is a standing pose that incorporates a balancing element to it. It strengthens the entire lower body, improves concentration and focus. Tree Pose has many variations and can be a great transition pose into other more advanced yoga poses.

The Basics of Tree Pose


Tree Pose targets the lower body. This includes your feet, arches, calves, knees, ankles, thighs, lower back, spine, and hips. Depending on your arms, this can also include shoulders and chest muscles as well. Your glutes and core are also strengthened. 



Sanskrit Name for Tree Pose:


The Benefits of Practicing Tree Pose

Tree Pose has endless benefits, mentally, physically, and spiritually. It improves focus and attention as well as balance. It strengthens and lengthens your legs and spine. It strengthens your glutes, core, thighs, ankles, and knees as well as stretches your hip flexors, arches of your feet, and lower back. Tree Pose improves stability and also induces a state of relaxation and calm. It helps reduce anxiety, stress, and tension.

How To Do Tree Pose

  1. Come into a standing pose with your feet together.
  2. Press your right foot into the mat and shift your weight into your right leg.
  3. Bring your left foot to the inside of your right thigh.
  4. Press your left foot into your thigh while pressing your thigh into your foot.
  5. Bring a small bend into your right knee.
  6. As you inhale, lift your hands above your head, lengthening your spine.
  7. Lift the toes of your right foot off the mat and press your hell down.
  8. Switch sides and repeat the same steps as above.
  9. You can hold Tree Pose for as long as needed.

Common Mistakes Made When Practicing Tree Pose

It’s easy to make mistakes in Tree Pose because it seems so simple to practice. Some common mistakes are letting your foot push on the inside of your knee, you want to make sure it’s above or below your knee. Your knee is only meant to bend back and forth, not side to side so you want to avoid that motion. Another common mistake is gripping the mat with your toes, this will cramp up your leg and make it harder to balance. Avoid pressing your hips out to the side, keep your hips neutral. 

Beginner Tips for Tree Pose

As a beginner, it might seem hard to balance on one foot, but there are some tips and tricks to help you steady the pose. First, choose one spot to look at, about a mats length in front of you, and second, always bring a small bend into your standing leg. Always engage your muscles, especially your core muscles, this will also help you balance. Don’t be afraid to start small. If bringing your foot to your thigh isn’t quite there for you yet, bring your foot to your ankle or shin. 

Cautions to Take in Tree Pose

If you have knee or ankle injuries, you might want to take extra care when practicing this pose. If you suffer from insomnia, high or low blood pressure, vertigo, or dizzy spells this pose may not be for you. People who suffer migraines and headaches might also want to skip this pose, especially if you feel one coming on. 

Variations of Tree Pose

Tree Pose has many variations and is a great pose to use when transitioning into others. You can start easy by bringing your foot to your ankle, then moving up to your thigh when you feel stringer. You can also bring your foot across your thigh to get a deeper stretch. There are more variations on what you can do with your arms. You can reach them up over your head with your shoulders pressing down your back, you can bring them to the heart center or behind your back.

Amanda Strube

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References :

[0]How tree pose (Vrksasana) reveals your Inner State. TINT Yoga. (2021, December 8). Retrieved January 16, 2022, from

[1]Tree Pose. Yoga Journal. (2022, January 12). Retrieved January 16, 2022, from