Vrikshasana (Tree Pose Yoga) Steps, Health Benefits and Precautions

Vrikshasana meaning

Vrikshasana has taken from Sanskrit word Vrska ( वृक्षासन).  It comprises two words Vriksh means tree and asana indicating towards a Yogic posture. If somebody pronounced Vrikshasana, it should be as vrik-shah-sana. While performing, it gives the true spirit of tree, thus named as tree pose. “Stand erects on the left leg, bend the right leg and place the right foot on the root of right thigh. Maintain the pose like as a tree on the ground. This is called vriksha-asana” Gheranda-samhita II.36.Yoga for focus, concentration, confidence and esteem

Breathing in tree pose yoga

All the yoga poses should perform with proper breathing techniques. The same things are applied with Vrikshasana. While in Tree pose, inhale and raise your both arms above your head and form Namaskar mudra. Take suitable stretching and do inhaling-exhaling continue while maintaining the pose. Brings your arms down with deep exhaling.

How to perform Tree pose

How to do tree pose technically right is important to get it’s maximum benefits? Here, the step by step practicing techniques are being mentioned, especially for the beginners so that they become master of the pose.

  • Stand erect. Keep the feet together.
  • Fold the right leg and placed it at the top of left thighs with the toes of right leg should pointed downwards.
  • The right leg should perpendicular to the left leg.
  • Extend your arms above your head.
  • Inhale and try to make Namaskar mudra with your palms.
  • Balance the pose as long as you can because balancing is utmost important in Tree pose.
  • Try to make your spine straight and feel the stretching from toes to fingers.
  • With deep exhale bring your arms and leg down.
  • Repeat the same with left leg. It completes one round.
  • Do three-five rounds.
  • No. of rounds may increase as per your convenience.

Health benefits of Tree pose yoga (Vrikshasana)

  1. It stretches the entire body from toes to fingers, thus invigorates you.
  2. It gives tranquillity to your mind thus good for those who are facing the problem of depression and anxiety.
  3. It increases your stamina, concentration and immunity.
  4. It is good for your hips as it helps to open it.
  5. It is beneficial for those who are experiencing sciatica. But one should practice it under the supervision of a yoga expert.
  6. It enhances the flexibility of legs, back and chest muscles.
  7. It makes your ankle stronger.
  8. It is also good for your knees. The person who is having knee problems should perform it.
  9. It strengthens thighs and calves.
  10. It gives suitable stretching to the groins.
  11. Person suffering from flat feet should practice it.
  12. It makes you more focused and concentrated.
  13. By practicing this asana, the ligaments and tendons of the feet gets strengthen.
  14. It is also good for pelvic region.
  15. It develops esteem and self-confidence.
  16. It calms and relaxes the central nervous system.
  17. It helps to cure rheumatic pain and also treats numbness.

Tree pose yoga precautions

Some of the important contraindications, cautions and side effects of this yoga pose are being given below.

It should not be practiced in case of

  • High blood pressure
  • Low blood pressure
  • Migraine
  • Insomnia
  • Acute knee problems
  • Hip injury


  1. Mukesh Kumar
  2. Nakkul Jain

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