Vrikshasana Yoga Pose (Tree Pose): Steps and Benefits

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary


5 min read

Key Takeaways

  • The Vrikshasana yoga pose is easy to perform and offers many benefits
  • Vrikshasana benefits you by improving your balance, focus and strength
  • Include vrikshasana in your evening or morning yoga exercise routine

Vrikshasana is one of the most well-known asanas in the world. Due to the posture you are required to hold; its benefits extend to both your mind and body. Rooted in Sanskrit, the word 'vrikshasana' means 'tree pose.' As such, it is often recognized as a practice that instills stability in the body and mind. In fact, among the key vrikshasana benefits is that it balances the spine and the chakras. In spite of the passage of time since it was first practiced, this pose remains unchanged due to its simplicity and its myriad benefits. Read on to know what is vrikshasana yoga pose and learn how vrikshasana benefits you from head to toe. 

Vrikshasana Yoga Pose Steps

Vrikshasana is a fairly easy pose to perform. Your focus should be on performing every step as perfectly as possible to enjoy the benefits in full. This is especially true when looking to experience mindfulness through this pose. Besides that, rushing to complete the simple pose can even lead to injury as it does demand a decent amount of strength to perform. To ensure that you don't make any mistakes or injure yourself, here is a step-by-step guide to performing the Vrikshasana yoga pose.

  • Begin by standing tall, with your arms straight and down your sides. Ensure that your feet are in line with your hips and look forward [1]
  • Start bending your right knee toward your left side while moving your foot along your left leg until it reaches the thigh.
  • Raise the sole of your right foot, touch it to your thigh and press it down flat gently. Ensure that you maintain your balance on your right foot while continuing to look forward
  • Focus on your breathing and keep your hips steady to maintain balance
  • Maintain your balance, take deep breaths, and start raising both your arms over your head until you can touch your palms together and do the 'namaste' mudra. 
  • Focus on relaxing the body with each exhale 
  • Move your arms from over your head toward your sides while slowly lowering your right leg. Maintain balance through this step. 
  • Repeat these steps with your left leg on your right thigh

Placing your feet on your upper thigh demands flexibility and core strength. If you are unable to raise your foot high enough, you may position it slightly above or below the knee. This can help make the pose easier to perform. 

Additional read: Workout Routine with These 7 Simple TipsMorning yoga exercise

Vrikshasana Yoga Benefits

1. Promotes Balance

Doing vrikshasana helps create balance in the body and fix instabilities. [2] The goal of the pose is to help you be firm and stable, like a tree. Essentially a balancing posture helps improve both physical and emotional balance. Additionally, as trees are firmly rooted, the vrikshasana pose helps build mental fortitude to keep the mind from wandering. In fact, you may even notice that your mind is a lot more focused and calmer when you do this pose and maintain it for even a minute. 

2. Tones Leg Muscles

During the vrikshasana pose, you exercise your legs in different ways. Firstly, by stretching one leg toward the thigh, you develop flexibility in your legs and your hips. Secondly, by standing on one leg, you shift all your weight and use several muscles to maintain your balance. Vriskshana benefits your lower body by helping build muscle throughout, from your thighs to your ankles.

3. Builds Concentration and Focus

Vrikshasana positively impacts your mental wellbeing. Stabilizing your nervous system increases your focus and makes your mind less prone to wandering. Besides enhancing your mental performance, vrikshasana helps you calm down. By focusing on your breath, you have the unique opportunity to be present and be aware of them now. This increases focus and can even help find emotional balance. Calmer minds are better equipped to deal with unfavorable moods and may even be able to address depressive thoughts. The meditative properties can also help prevent the onset of diseases like Alzheimer's and Parkinson's [3]. 

4. Strengthens Hips and Pelvic Region

In vrikshasana, your hips are opened out, which helps improve strength and flexibility in that area. As you will be shifting all your weight into one leg at a time, it helps strengthen the bones, muscles, and hips in your pelvic region. With enough time and practice, it can help prevent conditions like hip osteoporosis

learn what is Vrikshasana - 31

5. Improves Posture 

Vrikshasana assists in improving your posture because it requires you to:

  • Stand correctly for long periods of time 
  • Keep your spine straight 
  • Keep your feet solid on the floor
  • Keep your upper body erect but relaxed

As a result, it holds you back from slumping over. It also helps you avoid putting excess weight on one leg since you'll strengthen both legs. Doing the vriskshasana yoga pose in the evening after your work can help correct your posture.

Additional read: Yoga Breathing Techniques

Vrikshasana is one of the yoga poses to improve flexibility and stability, so make sure to include it in your morning yoga exercise. Try to practice some yoga breathing techniques along with it to reap more benefits. To get more information on which yoga breathing techniques to follow, take a doctor's appointment online on Bajaj Finserv Health. Naturopaths and Ayurvedic specialists can help you customize your morning yoga exercise routine according to the needs of your body. This way, you can stay healthy and fit! 

Published on 13 May 2022Last updated on 13 Apr 2023
  1. https://www.artofliving.org/in-en/yoga/yoga-poses/tree-pose-vrikshasana
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728957/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6134740/

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

Dr. Vibha Choudhary

Medically reviewed by

Dr. Vibha Choudhary

, Bachelor in Physiotherapy (BPT)


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