Tree Yoga Pose

Tree Yoga Pose is a standing, balance pose that targets the inner thighs and shoudlers and is ideal for yogis and yoginis at a beginner to intermediate level.

muladhara – the root chakra
ajna – the third eye chakra
sahasrara – the crown chakra
related poses
How To Do Tree Yoga Pose
  1. Start in the Mountain Pose (Tadasana). Lengthen your spine and, making sure feet are parallel and lined-up with your hips, shift your weight slightly on the left foot.
  2. As you inhale, lift your right foot, bending at the knee, and place your right heel on your ankle, calf, mid thigh or upper thigh, toes pointing toward the ground and knee pointing away from the left leg. Find the position that feels most comfortable for you, starting at the ankle and moving up as needed. Keep your pelvis centered directly above your left foot, and place your hands on the top rim of your pelvis.
  3. Once you are balanced, draw your hands up to your chest, pressing your palms together in Anjali Mudra. Focus on a fixed spot directly in front of you or on the floor, 4-5 feet away, taking mindful breaths. Slowly lift your hands, still pressed together, up toward the ceiling, keeping your eyes focused and your legs steady. Visualize lengthening your spine upward and your tailbone toward the floor.
  4. Hold this position and gaze for 30-60 seconds. Exhale, placing your foot back on the ground and bringing your hands down to your chest before lowering them down to your sides, then step back into Mountain Pose. Repeat steps with other leg.
  • Breathe deeply through each step.
  • Try starting with your leg at your ankle or calf if just starting out, or your mid-thigh if you are already fairly flexible and balanced. You can always move up, but you don’t want to strain your muscles right off the bat.
  • Do not lift your arms above your head if you have high blood pressure. Instead, keep them together at your chest.
  • Do not attempt if pregnant, suffering from insomnia or headaches, or if you have medical conditions affecting balance.
If you’re having trouble releasing your hip, grip your thigh with your hands close to the hip and rotate it away from the body.
Stretches & Strengthens

All Muscles: Inner thighs, calves, quads, chest, shoulders

Target Muscles: Inner thighs, shoulders

Health Benefits of Tree Yoga Pose
  • Improves posture, balance and focus.
  • Relieves sciatica.
  • Calms central nervous system.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



vrksa: tree
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?