Vrksasana – Tree pose

Vrksasana – Tree pose

Vrksasana is derived from the combination of the Sanskrit words Vrksa(Tree) andasana (posture or pose). The reason for the name Vrksasanais, this pose resembles the position of the Tree. It is called as Tree Pose in English.

Preparatory Poses for Vrksasana are Bound Angle Pose (BaddhaKonasana), Warrior II Pose (Virabhadrasana II) and Extended Triangle Pose (Utthita Trikonasana); and the follow Up Poses are Revolved Side Angle Pose (Parivrtta Parsvakonasana), Lord of the Dance Pose (Natarajasana), Intense Side Stretch Pose (Parsvottanasana), Half Moon Pose (Ardha Chandrasana), Eagle Pose (Garudasana), Extended Side Angle Pose (UtthitaParsvakonasana), Low Lunge (Anjaneyasana), Garland Pose (Malasana), Big Toe Pose (Padangusthasana) and Mountain Pose (Tadasana)


  1. Start with Mountain pose (Tadasana) on the yoga mat.
  2. Raise your both hands up in the air.
  3. Note: You can feel the stretching in the torso and your arms.
  4. Now shift your entire body weight slowly to the left leg.
  5. Note: Place (plant like tree does) the left leg firmly on the yoga mat.
  6. Take in a deep breath.
  7. Now bend the right knee by your right hand.
  8. Hold the right ankle and drag your right foot upwards.
  9. Carefully place the sole of your right foot against your inner part of the left thigh.
  10. Note: Gently press your foot’s heel into the inner part of your left groin.
  11. Toes of the right foot should point towards the yoga mat.
  12. Make sure that your pelvis is straight.
  13. You may rest the hands around your pelvic rims.
  14. Lengthen the tailbone by stretching the torso.
  15. Press the right foot into the left thigh.
  16. Bring the hands in front of the chest.
  17. Form the Anjali mudra by folding them.
  18. Note: Alternatively you can place the head over your head.
  19. Hold in this position for few minutes (1 to 5 minutes).
  20. Breathe deeply.
  21. Exit the pose by unfold slowly and come back to the mountain pose (Tadasana).
  22. Repeat all the above steps with the opposite leg.
  23. Practising this pose at least thrice (both legs), will give the better results.


  • Helps to relieve from the mild pain in the lower back area.
  • Improves the balance.
  • Stretches the chest, shoulders, groins and inner thighs.
  • Opens the hips.
  • Strengthens calves, ankles, spine and thighs.
  • Reduces the flat feet.
  • Improves the concentration and focus.
  • It helps to relieve from sciatica.
  • Helps to lengthen the spine.


People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Headache
  • Migraines
  • Insomnia
  • Hypertension
  • Low or High blood pressure

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Always listen to your body, and know your limits. While practise, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.