Glutes exercise
Tree Pose (Vrksasana)How to do it, with form in numbers
- Also works
- Calves, Abs
- Equipment
- Yoga mat
- Level
- Beginner
How to do it
How do you do the Tree Pose?
- Stand tall with your weight on your right foot.
- Lift your left foot and press the sole into your inner right thigh, above the knee (or on your calf).
- Press the foot and thigh into each other and let your left knee open out to the side.
- Keep your hips level, bring your palms together at your chest and look at one still point.
- Hold for 5–10 breaths, then lower the foot and repeat on the other side.
Cues
- Foot and thigh press into each other.
- Hips level, standing knee soft.
- Grow tall through the crown of your head.
Common mistakes
- Foot on the knee: place it above or below the knee, never on it.
- Hip sticking out to the side: stack your hip over your standing foot.
- Holding your breath: breathe slowly; it helps you balance.
Form in detail
What does good form look like?
The version in our demo
Vrksasana with the lifted foot on the inner thigh above the knee and the palms together at the chest (Yoga Journal; Iyengar takes the heel to the groin and the arms overhead). Shown standing on the right leg; the app tells the client to repeat on the left.
The position
Shift the weight onto the right foot, spread through the toes and keep the knee soft. Lift the left foot and press its sole into the inner right thigh above the knee, toes pointing down, while the thigh presses back into the foot. Let the left knee open out to the side and a little forward, without the hips swinging: both hip points stay level and face forward. Trunk tall, palms pressed together in front of the breastbone, shoulders soft, gaze at a still point ahead.
Breathing
Slow, steady breaths; a soft gaze on one point helps the balance.
Tempo
A held balance through one slow breath, 6 s: in-breath 2.5 s, the chest lifts about 3° and the shoulders rise a little; out-breath 3.5 s, back. Both feet stay put. Real practice: 5–10 breaths each side.
Form in numbers
What are the angles and distances?
- Standing knee straight but soft (about 4°); the pelvis about 3 cm towards the lifted side from the standing ankle (over the foot).
- Lifted foot: the ankle 14–17 cm above the standing knee (on the thigh, never on the knee), the sole on the inner thigh, toes down.
- Lifted knee bent about 140°, the thigh about 60° out from straight ahead (25° short of straight out to the side) and 25–30° below level.
- Trunk vertical (within 3°).
- Palms together in front of the breastbone (wrists about 6 cm apart), elbows bent about 90–100°.
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Tree Pose is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
Sources
- Yoga Journal pose library, "Tree Pose (Vrksasana)"
- B.K.S. Iyengar, Light on Yoga (1966), Vrksasana.
- American Council on Exercise (ACE) exercise library, "Tree Pose".
