Upper legs

Tree Pose

Balancing on one leg with your foot resting on the opposite leg: focus, plus ankle and hip stability.

Also known as: vrksasana, yoga tree pose

Level: Intermediate
Equipment: Bodyweight
Type: Compound

Muscles worked

Tree Pose muscle map: glute medius, quads, lower back and soleus highlighted on the front and back of the body

How to do it

Stand and shift your weight onto one leg.
Place the sole of your other foot on your inner thigh or calf, never on the knee.
Bring your hands together at your chest or raise them overhead.
Fix your gaze on one point and breathe calmly.

Form cues

Press foot and leg into each other.
Keep your hips level.
Gaze at a fixed point.

Common mistakes

Placing your foot on your knee: it presses on the joint.
Pushing your hip out to the side: stay centred.
Holding your breath: breathe slowly.

Sets and reps

Hold for 30-60 seconds per leg, twice.

Variations

Same movement, different equipment. Pick based on what you have and what you want from tree pose.

Mountain pose
Standing with feet together: the base of every standing pose.
Bodyweight · Beginner
How to do it
1. Stand with the feet hip-width apart and spread the weight evenly across both feet.
2. Engage the thighs lightly and let the tailbone drop so the pelvis is neutral.
3. Stack the ribs over the pelvis and the head over the ribs, arms relaxed by the sides.
4. Hold the posture for the prescribed time, breathing evenly.
5. Notice where the weight sits and rebalance it towards the middle of each foot.
Primary
Lower Back
Secondary
Calves, Quads
Chair pose
A held squat with arms overhead.
Bodyweight · Beginner
How to do it
1. Stand with the feet together or hip-width apart and the weight in the heels.
2. Bend the knees and send the hips back as if sitting down onto a chair.
3. Raise the arms overhead beside the ears, keeping the ribs from flaring.
4. Hold the position for the prescribed time with the chest lifted and the knees tracking over the toes.
5. Press through the heels to stand back up.
Primary
Glutes, Quads
Secondary
Front Delts, Lower Back
Revolved chair pose
Chair pose with a twist.
Bodyweight · Intermediate
How to do it
1. Set up in chair pose with the knees bent, the hips back and the palms together at the chest.
2. Keep the knees level with each other so the hips do not open into the twist.
3. Rotate the chest to one side and hook the opposite elbow outside that thigh.
4. Press the palms together and hold for the prescribed time, lengthening the spine on each inhale.
5. Come back to centre and repeat on the other side.
Primary
Obliques, Quads
Secondary
Lower Back, Glutes
Eagle pose
Arms and legs wrapped while balancing.
Bodyweight · Intermediate
How to do it
1. Stand tall, bend both knees slightly and shift the weight onto one foot.
2. Cross the other thigh over the standing thigh and hook the foot behind the calf if it reaches.
3. Cross the opposite arm underneath, wind the forearms and bring the palms towards each other.
4. Sit down a little into the standing leg and hold for the prescribed time with the elbows lifted.
5. Unwind and repeat on the other side.
Primary
Glute Medius, Quads
Secondary
Rear Delts, Traps
Dancer pose
Hold your back foot and lean forward.
Bodyweight · Advanced
How to do it
1. Stand tall and shift the weight onto one foot, keeping that knee soft.
2. Bend the other knee and take hold of the inside of that ankle behind you.
3. Press the lifted foot back into the hand and reach the opposite arm forward as the chest lifts.
4. Hold the shape for the prescribed time with the standing hip level and the gaze steady.
5. Release the foot and repeat on the other side.
Primary
Glutes, Quads
Secondary
Lower Back, Hip Flexors
Standing split
One leg high, torso folding down.
Bodyweight · Advanced
How to do it
1. From a forward fold, place both hands on the floor or on blocks beside the standing foot.
2. Shift the weight onto one leg and lift the other leg behind you.
3. Keep the standing leg straight and the hips as level as the lift allows.
4. Hold the position for the prescribed time, drawing the chest towards the standing shin.
5. Lower the lifted foot down and repeat on the other side.
Primary
Glutes, Hamstrings
Secondary
Lower Back, Quads
Crow pose
Balance on your hands with your knees on your arms.
Bodyweight · Advanced
How to do it
1. Squat with the feet close together and place the palms shoulder-width apart on the floor in front of you.
2. Bend the elbows straight back and set the knees high onto the backs of the upper arms.
3. Shift the weight forward onto the hands until the feet float off the floor.
4. Hold the balance for the prescribed time, rounding the upper back and looking slightly forward.
5. Lower the feet under control.
Primary
Front Delts, Triceps
Secondary
Abs, Serratus
Easy pose
Seated cross-legged for breathing or meditation.
Bodyweight · Beginner
How to do it
1. Sit on the floor and cross the shins comfortably, each foot under the opposite knee.
2. Sit up on a folded blanket or cushion until the knees rest below the level of the hips.
3. Stack the ribs over the pelvis and let the hands rest on the thighs.
4. Hold the seat for the prescribed time, breathing slowly and evenly.
5. Switch which shin is in front on the next round so both sides get equal time.
Primary
Lower Back
Secondary
Adductors, Glute Medius
Savasana
Lying relaxed at the end of practice.
Bodyweight · Beginner
How to do it
1. Lie on your back with the legs a comfortable distance apart and the feet falling open.
2. Rest the arms slightly away from the body with the palms facing up.
3. Let the whole body soften into the floor, including the jaw, the eyes and the hands.
4. Stay for the prescribed time, breathing naturally without controlling the breath.
5. Bend the knees and roll to one side before sitting up slowly.
Primary
Lower Back