Tree Pose with Arms Overhead

Vṛkṣāsana (arms overhead)

Read what the gnome says

Tree Pose with arms overhead! Stand on one leg, place the other foot on the calf or thigh, never the knee. Reach the arms up, palms together. Press foot and leg together, core firm. Breathe, sway like a tree, gnome.

Works on Quadriceps · Glutes · Calves · Shoulders

How to do it

1. Stand tall, shift the weight onto one foot and place the other sole on the inner calf or thigh, never the knee.
2. Sweep the arms overhead, palms together.
3. Reach up like a pine, hold and breathe; switch sides.

Common mistakes

• Don’t rest the foot on the side of the knee.
• Don’t lock the standing knee.
• Don’t shrug the shoulders.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bear PoseBeginner
• Chair PoseBeginner
• Chair Pose with Prayer HandsBeginner
• Chair Warrior IBeginner
• Chair Warrior IIBeginner
• Chair-Supported TriangleBeginner