Name: Tree Pose

Sanskrit: Vrksasana

Pronunciation: Vrik-SHAHS-anna

Pose Level: Intermediate



·       Start standing with your hands resting on your hips. Lift the toes of your right foot off the ground and try to create space between one toe and the other. Then, bring them back to the floor. At this point, bend your left leg and grab the ankle with the corresponding hand. Bring the sole of the foot towards the inside of the right thigh, with the heel close to the pubis and the toes facing downwards.


·       Push your left knee back but be careful to keep your hips on the same line. Also press the foot against the thigh and the thigh against the foot.


·       Now bring your hands in prayer in front of your chest or extend your arms upwards with your palms facing each other.


·       Hold the position for 5 breaths and repeat on the other side. If you have difficulty finding balance, you can do this asana by approaching a wall and keeping your eyes on a fixed point on the wall.




·       Legs, Core

Pose Modifications

Although the classic position of the tree requires the palms of the hands to be joined above the head, you can change their position as you like, depending on how comfortable you are:


    Stretch your hands above your head and parallel to each other, shaft position variation the palms are not joined but are at the same distance as the shoulders.

    Extend your hands above your head, intertwine your fingers and turning your wrists outward brings your palms towards the ceiling

    Stretch your arms along your body either with your palms facing it or facing forward. This way of positioning the arms allows a greater sense of balance.

    Extend your arms behind your torso and interlace your fingers.

    You could also keep your palms together in front of your heart.


    A variation to simplify this position is to slightly lower the raised foot which should be kept as close as possible to the groin but, especially for beginners, it is not easy. So you can lower the support point to where you feel comfortable, the important thing is that you don't rest it on your stretched knee otherwise you could get hurt. You can also get to place it on your calf or even on the ground, while always keeping the weight on the other leg.

    Another variation that I recommend practicing as it is a good preparation for another asana is to perform the half lotus with the leg raised, just as shown in the figure.



This, like all positions in yoga, is very good but in some cases it is better to avoid its execution.
Here's when:
    If you have a headache;
    If you have very low blood pressure;
    If, on the other hand, you have high blood pressure, avoid raising your arms above your head;
    Severe knee problems


Poses Commonly Transitioned too:

Mountain Pose

Poses Commonly Used Before Hand:

Mountain Pose 

Add Comment