Tree Pose

A one-legged standing balance with the sole of the free foot placed on the inner calf or thigh and the hips level.

How to do it

1. Stand tall and shift the weight onto one foot.
2. Place the sole of the other foot on the inner calf or the inner thigh, avoiding the knee.
3. Press the foot and the leg into each other and level the hips.
4. Bring the hands to the chest or overhead and hold for the prescribed time.
5. Lower the foot and repeat on the other side.

Tips

• Never rest the foot against the side of the knee; above or below it only.
• Fix the gaze on a still point to steady the balance.
• Keep the pelvis facing forward instead of letting the lifted knee pull it open.

Muscles

Primary: Glutes (medius), Quadriceps

Secondary: Erector spinae, Calves (soleus)