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Yoga exercise for beginners. Tree Pose

Vrksasana clarifies just how challenging it can be to stand on one leg.

How to Say Vrksasana Sanskrit





Vrksasana (vrik-SHAHS-uh-nah) is commonly referred to as tree pose in most yoga classes. The traditional shape of the pose stretches your inner thighs, groin, and shoulders while simultaneously strengthening your thighs, calves, core, and foot muscles. It’s also beneficial for strengthening and improving your posture. A great exercise in practice and patience, this seemingly basic asana provides subtle reminders about your posture and interesting insight about your current mental state.


Tree Pose Step-by-Step Instructions





  1. From Tadasana, bend the right knee and place the right foot high on the left inner thigh, taking the hands to the hips 
  2. Allow the right knee to be as far forward in space as will keep the frontal hipbones square so there is no rotation in the pelvis
  3. Make sure the standing foot continues to point straight forward and press the right foot and the left inner thigh against each other
  4. Notice that the right hip is hiked up higher than the left, shortening the right waist; descend the right sitting bone towards the left heel
  5. Observe how the body compensates: the left thigh bows forward, and the left outer hip protrudes
  6. To correct, press the left thigh bone back and firm the left outer hip into the midline
  7. Keeping the pelvis squared to the wall you are facing, carefully draw the right knee back to deepen the external rotation in the hip
  8. Only draw the knee back to the extent you can keep the hips square
  9. Raise the arms without flaring the front ribs
  10. If able to keep the arms straight, reach up, touch palms and take the gaze to the thumbs 
  11. Hold for 5 to 10 breaths
  12. To exit, use an exhale to release back to Tadasana




Contraindications and Cautions of Tree Pose

  • Particularly avoid putting your foot on your inner knee if you have any knee pain, knee injuries (especially knee ligament injuries), or knee arthritis. Instead, place your foot on your calf or inner thigh
  • If you have shoulder pain, numbness, tingling or shooting when you lift your arm, try keeping your hand on your hips
  • If you are at risk for fall, try pose modifications like holding onto a chair or wall




Benefits of Tree Pose

  • Improves balance
  • Lifted Leg: gently stretches your inner thigh and front of thigh (quadriceps) while strengthening your outer thigh and buttocks (gluteals)
  • Standing Leg: strengthens your thigh, buttocks (gluteals) and ankle
  • Stretches around your shoulders and lattisimus dorsi
  • Strengthens your core
  • Assists in calming and relaxing the mind to relieve anxious thoughts and feelings
  • Improves posture and counteracts the effects of sitting and computer work
  • Can help build confidence and empowerment
  • Can boost energy and fight fatigue
  • Improves postural and body awareness

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