Vrikshasana- Tree posture

By Prana Yoga | In All Yoga Postures, Standing Balancing, Standing Postures | on May 2, 2014

Vriksha means tree, hence the name Tree posture.



  1. Stand in Tadasana (Mountain posture – straight legs, feet together, arms by the side, chin parallel to the ground, thigh muscle engaged).
  2. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and hold your right ankle.
  3. Draw your right foot up and place the sole against the inner left thigh, and bring the heel as close to the groin as possible.
  4. Bring the left hand up and if possible then bring the right hand up, joining both hands look to the thumb or any fixed point.
  5. Stay for 30 seconds to 1 minute. Step back to Tadasana with an exhalation and repeat for the same time with the left leg.


  1. Strengthens thighs, calves, ankles, glutes and spine
  2. Stretches the groins and inner thighs, chest and shoulders
  3. Improves sense of balance
  4. Relieves sciatica and reduces flat feet

Sports application:

  1. This postures strengthens the gluteus maximus muscles which are a very important muscles for athletes.
  2.  The steadier you feel on your feet, the more efficient you become.
  3. Improves martial arts performance as it teaches the body the sense of balance.
  4. Strengthens knees and ankles and improves overall balance, helping rock climbers stand on small holds.

Contraindications/ Precautions:

  1. Headache
  2. Insomnia
  3. Low blood pressure
  4. High blood pressure: Don’t raise arms overhead

Look for other postures in our asana directory


By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.