Tree Pose Yoga (Vrksasana) – A Comprehensive Guide On A Classic Posture

By Sophia Estrada
Last updated: Dec 15, 2022
Tree Pose Yoga

The tree pose yoga posture, or Vrksasana is a balancing body posture that originates around the seventh century. Since the popularization of yoga as an exercise, this standing tree pose has become widespread and easily recognizable. 

This special posture carries an immense level of cultural significance, history, and benefits for your body and mind.

Tree Pose Yoga – All You Need To Know 

What Is The Basics Of This Pose?

The original term for this tree yoga pose in Sanskrit is Vrksasana. When you translate the word into English, you will get “tree” from “vrksa” and “posture” from “asana”. 

The proper way to pronounce the word is “vrik-shahs-anna.” Also, you need to put the primary stress onto the second syllable. So “vrik-SHAHS-anna” is more accurate.

Tree Pose Yoga Basic

Many yoga classes teach this vrksasana tree pose for beginners because it is relatively simple. It is an easy standing exercise that lends you strength and balance. 

Practicing this pose, your lower body will benefit the most. Remembering this can help you achieve your goal much faster as you can target a specific area of your body.

What Benefits Does It Have?

When discussing tree pose yoga benefits, we have to include the fact that this tree yoga pose is a great way to improve your balance. This is arguably its biggest benefit. 

It strengthens your spine and legs, helping you develop a stronger sense of self-balance and reduce the risk of injury. A person with a good balance can stay healthy and active even in their senior years. 

Other parts on the lower half of your body will also feel the positive effects of this exercise. Your hips will open more. Your groin and inner thigh muscles will stretch and become more flexible and resilient.

tree pose yoga benefits

Practicing it regularly also helps you create heightened postural and bodily awareness. This enables you to feel more in touch with your own body, thereby appreciating and loving your body more. It is also easier for you to notice abnormalities inside your body. 

Another great thing about this exercise is the relaxing and calming effects on your mind. The tree position yoga posture can improve your mental well-being by relieving stress and anxiety.

How To Do The Yoga Tree Pose?

  1. Step on your mat and stand in Tadasana or the mountain posture. Stand with your feet together and hands at the sides of the body. Then, spread your toes out.  
  2. Firm your leg muscles and press your feet into the mat. Lift the front of your hip. It should point toward your lower ribs. This is to raise the lower part of your belly. Also, you must follow these steps in a gentle and relaxed manner. 
  3. Take deep breaths. Raise your chest. And as you draw your shoulder blades down your back, breathe out. Look straight ahead. Try to focus your gaze on something that doesn’t move.
  4. Put both of your hands on your hips. Lift your right foot and place it on your left thigh or shin. Try not to make contact with your left knee.
  5. Press your left leg and right foot against each other.
  6. Make sure that your pelvis is high and squared to the front.
  7. Put your hands into an Anjali Mudra upon feeling steady and place your palms at your heart. Or stretch your arms out over your head like branches on a tree reaching for sunlight.
  8. Hold for up to 20 seconds. Then go back into Mountain Pose and repeat for the other side.

Tree Pose FAQs

How Long Should I Hold The Tree Pose?

When doing the tree pose vrksasana, you should hold it for 10-20 seconds, equivalent to 3-8 breaths. If you practice regularly, you can do a minute for each side. 

The exercise tones and reinforces the feet and legs opening the chest, groins, and hips. It also spirits up your Muladhara (root or first) Chakra.

Is The Tree A Peak Pose?

It is an intermediate peak pose, supporting in training the diaphragm muscles to be more efficient at keeping your body in balance. The instructions we have just mentioned describe the sequence to reach this peak in the easiest and safest way possible.


In conclusion, tree pose yoga is a basic yet effective exercise. It can help you create a greater sense of balance and control and a stable and calm stream of emotions and thoughts. You should memorize the sequence above as it offers an easy and safe way to achieve this posture.

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


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