Tree Pose
Standing balance yoga pose that targets quads, glutes, and core to improve stability, focus, and posture; commonly modified with wall support for beginners.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Calves
7/10Gastrocnemius, Soleus
Abs
6/10Rectus Abdominis, Transverse Abdominis
Adductors
5/10Adductor Longus, Adductor Magnus
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds • Between sides
How to Perform
Begin standing in Mountain Pose with feet hip-width apart, arms at sides, and weight evenly distributed.
- Shift weight to one foot, rooting through all four corners.
- Bend the opposite knee and externally rotate the hip outward.
- Place the sole of the lifted foot on the inner thigh, calf, or ankle of the standing leg, avoiding the knee joint.
- Press the foot into the leg and the leg into the foot for stability.
- Bring hands to prayer at heart center, then extend arms overhead if advanced.
- Fix gaze on a point ahead and engage core to lengthen spine.
- Hold for 5-10 breaths, then release and repeat on other side.
Coaching Tips
Form Cues
- Root through standing foot
- Press foot into leg
- Gaze steady ahead
- Hips square forward
- Shoulders down and back
- Core engaged tight
Breathing
Inhale to lengthen spine, exhale to engage core and stabilize; breathe deeply and mindfully.
Tempo
0-10-0
Range of Motion
Standing leg fully extended with micro-bend in knee; lifted foot placed above or below knee, hips square, arms extended fully overhead if chosen.
Safety
Safety Notes
- Avoid if acute knee, ankle, or hip injury
- Use support for balance issues
- Keep slight bend in standing knee
- Modify arm position for high blood pressure
- Come out if dizzy or fatigued
- Pregnant individuals use wall support
Spotting
No spotting needed; use wall or chair for self-support if balance is challenged.
Common Mistakes
- Placing foot on knee joint
- Letting hips tilt sideways
- Locking standing knee
- Shifting gaze around
- Leaning torso
- Not engaging core
When to Avoid
- Acute knee injuries
- Acute ankle injuries
- Hip discomfort
- High blood pressure with overhead arms
- Severe balance issues without support
Flexibility Needed
- Hip external rotation
- Ankle dorsiflexion
- Shoulder flexion for arms up
Build Up First
- Mountain Pose proficiency
- Basic balance awareness
Also known as
Vrksasana
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