How to Do Tree Pose in Yoga | Variations

YogaCanada.com
Nancy Desbiens, M.Sc. E-RYT500
October 13, 2023

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A tree stands tall, strong and straight physically challenging for the hips, balance, ankles, and feet. The final pose should look like a tree.

Tree Pose
Vrksasana

Balancing Pose Yoga

‘vrksa‘ means ‘tree’ and ‘asana’ = ‘posture’

Tree Pose

Benefits

Improves balance, endurance

Tones up the leg muscles and ligaments

Strengthens the knee

Strengthens the spine

Flexibles the hip joints

Chakras

Third Eye Chakra

(Ajna Chakra)

Heart Chakra

(Anahata Chakra)

Sacral Chakra

(Swadisthana Chakra)

Root Chakra

(Muladhara Chakra)

Steps

1. Stand with 2 inches feet apart.

2. Focus on a point in front. While exhaling, bend the right leg, knee toward the chest then place the foot on the inside of the left thigh at the groin toes and pointing toward the floor. The center of your pelvis should be directly over the left foot.

3. Inhale and extend the arms up and join the palms in Namaste.

4. In this position continue deep breathing pulling in the tummy muscles and expanding the spine upwards with every exhalation.

5. Stay here as long as you can focusing on one point.

6. Slowly exhaling bring the arms down and then the right foot down to rest.

VariationS

VARIATION ONE

Tree Pose Prayer Hands Yoga

Vrksasana Anjali Mudra

‘Vrksa‘ means ‘tree’, ‘asana’ = ‘posture’, ‘Anjali‘ = ‘a gesture of reverence’, and ‘Mudra‘ = ‘seal’

Tree Pose Prayer

Steps

1. Here the side leg is placed low to practice an external rotation at the hip in an easy motion.

2. Place your hands in a prayer position.

VARIATION TWO

Tree Pose Volcano Pose Arms

Vrksasana Urdhva Hastasana

‘Vrksa‘ means ‘tree’, ‘asana’ = ‘posture’, ‘Urdhva‘ = ‘up’ or ‘upward’, ‘Hasta‘ = ‘hands’, and ‘asana’ = ‘posture’

Tree Pose Arms Up Shoulder Width Apart

Steps

1. Here the arms are up shoulder width apart and gaze forward.

VARIATION THREE

Half Lotus Tree Pose

Ardha Padmasana Vrksasana

‘Ardha’, means ‘half’; ‘Padma’ means ‘lotus’, ‘Vrksa’ = ‘tree’, and ‘asana’ = ‘posture’

This is a combination of Tree Pose and Half Lotus Pose. The hips, knees, and ankles have better changes of improving in flexibility. This simple standing posture helps to bring an overall balance.

Half Lotus Tree Pose

Steps

1. Begin standing in Mountain Pose (Tadasana) with your arms at your sides.

2. Shift your weight onto your left foot and ground down firmly.

3. Moving slowly, bend your right knee up toward your chest. Raise your right foot and gently bring your right heel to rest as high as you can on the front of your left thigh or hip. The sole of your foot should be facing the sky, and the top of your foot should rest on your leg or hip.

4. If you have no knee pain, allow your right knee to drop down. Eventually, your bent knee will be in line with the knee of your standing leg, but be careful never to force it.

Standing and Balancing Pose

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Master Trainer

Nancy M.Sc, ERYT-500

I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.