Everyone knows the tree pose from the unpronounceable name.

In sanskrit, vrksa means “tree” and asana “pose”, therefore this position can be literally translated as “the tree pose”.



Also Vrksasana is a polar position, i.e. it works on the two energy aspects of the body: the yin, feminine, lunar and yang, masculine, solar. It is therefore necessary to maintain balanced these two aspects and perform the position for the same duration on both sides.

  • Stand on the mat in Tadasana.
  • Move slightly the weight on your left foot, keeping the sole of the foot well on the ground. Bend your right knee and with your right hand grab your ankle.
  • Place the sole of your right foot right on the inside of the left thigh; if possible, put your heel at the level of the perineum and direct your toes downwards. The centre of your pelvis should be exactly above the left foot for a better balance.
  • Place your hands on your sides and make sure that the pelvis is in a natural position, directed forward and with your hips parallel to the ground.
  • Stretch your sacrum towards the ground. Press lightly with the sole of the right foot against the inner left thigh that should cause make resistance to maintain balance.
  • Bring your hands together and place them on your chest in Anjali Mudra, then raise your arms above your head and keep your palms together with fingers pointing upwards.
  • Fix your look on a precise point in front of you or on the floor to maintain balance.
  • Stay in this pose until you are able to balance the effort with relaxation.
  • Now to exit from the position slowly, lowering your hands and puttinng them on your sides, then put slowly  your right foot back on the ground and back to the starting position.

At this point bend the left knee and carry out the same position on the other side, possibly for the same amount of time.


The tree pose brings significant benefits including:

– Relaxes the muscles of the pelvis, inner thighs, chest and shoulders.

– Tones muscles of the legs and spinal column.

– Reduces flat feet and symptoms of sciatica.

– Improves the sense of balance and body posture.

– Calms the mind and helps in concentration.

Before carrying out this pose you should to pay attention to some details:

Vrksasana should be practiced with prudence by persons who suffer from frequent headache or who have difficulty falling asleep.

If you suffer from high blood pressure you must not raise your hands above your head.

For those who suffer from low blood pressure you can practice this position with your back close to a wall.

If you want to deepen and start with the basics of yoga take a look at our ebook yoga for everyone