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Tree Pose, Vrikshasana

IntermediateBalanceTier T2

A yoga standing balance on a flat mat. You shift your weight onto one leg and rest the other foot against the inner standing leg. Your palms come together at the chest.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

30 sec

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand in mountain pose on the mat.
  • Prepare the single-leg balance.
  1. He stands in mountain pose on the mat, feet grounded and arms settled.

    Step 1 of 5

    Stand in mountain pose on the mat.

  2. He bends his right knee, shifting all weight into his standing left leg, the knee turned out with the heel resting against the standing leg.

    Step 2 of 5

    Bend one knee shifting all weight into the standing leg, turning the knee out and resting the heel against the standing leg.

  3. His right foot is slid up the inner left leg with the knee open to the side, his palms together at the heart.

    Step 3 of 5

    Slide the foot up the inner leg as high as balance allows, palms together at the heart.

  4. He holds the tree pose, gaze fixed on a floor point ahead.

    Step 4 of 5

    Hold the pose with the gaze at a fixed floor point.

  5. He stands in mountain pose on the mat, feet grounded and arms settled.

    Step 5 of 5

    Stand in mountain pose on the mat.

Safety Information

Slide the foot only as high as balance allows and never onto the knee. Keep the standing leg grounded with the gaze fixed. Yoga pose practice needs a clear flat mat. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.