How to do Tree Pose
StandingHoldBoth sidesIntermediate
Tree Pose is a standing stretch for your glutes, hips and lower back. Do it on one side, then switch.
Step by step
- 1Stand tall and shift your weight onto your left foot.
- 2Lift your right foot and rest it on the inside of your left leg, above or below the knee.
- 3Then reach your arms up overhead.
What you should feel
Let your standing leg be like roots.
Form tips
- Press the foot into the leg, and the leg into the foot. Hips level, right knee opens wide. Reach the fingertips up, shoulders down.
- Breathe slowly… and stay soft.
- A little sway is fine… just like a tree.
Make it easier
Rest your right foot on your ankle, with your toes on the floor.
Coming out of it
Lower your arms… bring your foot down… and stand on both feet.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Tree Pose with a coach
In BendEase, a voice coach talks you into Tree Pose, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your glutes and hips.
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