tree pose



  1. Stand with feet 2 inches apart.
  2. Focus on a point in front. While exhaling, bend the right leg and place the foot on the inside of the left thigh. The heel should be touching the perineum.
  3. Inhale and extend the arms up to the chest 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.
  7. Continue this with the other foot.


  • Foot can be placed either above or below the knee but should not be placed against the inner edge of the knee as this can create a bowstring effect that weakens the inner ligaments over time. 


  • Strengthens thighs, calves, ankles and spine
  • Stretches the groins and inner thighs, chest and shoulders
  • Improves sense of balance, alertness and concentration
  • Helps in bone development and proper alignment of the vertebral column as all the muscles are stretched in the same direction.
  • Helps relieve premenstrual symptoms like leg and abdominal cramps
  • Relieves stress and anxiety as concentration is needed for balancing body on one leg

When to Avoid

Tree pose practice should be avoided by practitioners with arthritis and/or vertigo.




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