Tree Pose

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Tree Pose Vrksasana

Intermediate

Ally Hamilton

A classic balancing pose, tree pose teaches us to root down and rise up. The standing leg is like the trunk of your tree, the roots grow down into the earth, your trunk and limbs reach for the sun. Start with the variation that makes sense for you, and breathe!

Class details

Benefits

Strengthens the thighs, quadriceps, ankles and spine
Stretches inner thighs
Opens chest and shoulders
Improves balance

Key Alignment Points

Stand in tadasana, and bend your left knee.
Reach down, and lift your left leg, pressing your left foot into your inner right thigh, as high up as you can.
If this is not comfortable, place your foot below or above the knee.
Press your foot into your inner thigh, but also press your outer hip back toward your foot.
Center your pelvis directly above your standing foot.
Draw the navel in and up, lift the heart, but draw the front ribs in, lengthening your tailbone toward the floor.

Contraindications

Headache
Insomnia

Ready to work it?

Here are some classes featuring Tree Pose.

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You can expect a 1 hour well-rounded flow including the following poses: cat/cow, down-dog, sun salutations, crescent/warrior 2 flow, humble warrior, triangle, half-moon, tree pose, pyramid, chair pose, malasana, boat pose, bridge pose, supported shoulder-stand, single pigeon, seated spinal twist, happy baby and last but certainly not least…Savasana! Enjoy a focus on self-acceptance, working with the mantra “This Belongs.”