Tree Pose anatomy

Tree Pose · Vrksasana · Tư thế cái cây

Tree Pose mainly works quadriceps (left), gluteus maximus (right), sartorius (right), deltoid; it stretches adductors (right), latissimus dorsi; gluteus medius (left), gluteus minimus (left), soleus (left) stabilize.

3D anatomy model of Tree Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Balance on one leg. Place the other foot against the inner thigh of the standing leg, open that knee out to the side, and raise your arms overhead with palms together.

Muscles in this pose

Working (contracting): Quadriceps (left), Gluteus maximus (right), Sartorius (right), Deltoid, Supraspinatus, Trapezius, Serratus anterior

Stretching: Adductors (right), Latissimus dorsi

Stabilizing: Gluteus medius (left), Gluteus minimus (left), Soleus (left), Tibialis anterior (left), Tibialis posterior (left), Fibularis group (left), Transversus abdominis, Multifidus, Erector spinae

Why these muscles work or stretch

Quadriceps · Working (contracting): Keeps the standing leg straight and stable
Gluteus maximus · Working (contracting): Externally rotates the hip of the bent leg
Gluteus medius · Stabilizing: Keeps the pelvis from dropping toward the bent leg
Tibialis posterior · Stabilizing: Supports the arch of the standing foot

Practice cues

Press your foot and thigh into each other
Keep your hips level; don't push the standing hip out
Fix your gaze on one point for balance

Benefits

Trains balance and focus
Strengthens the gluteus medius, lower leg and foot arch of the standing leg
Opens the hip of the bent leg
Engages the deep core to keep the body upright

Cautions / contraindications

Dizziness or low blood pressure: practice near a wall or chair
Never press the foot into the knee joint; place it above or below
Use caution with knee, ankle or hip pain in the standing leg
Shoulder injury or high blood pressure: palms at the chest instead of overhead

Easier variations

Place the foot at the ankle or calf with the toes on the floor
Stand beside a wall with one hand on it for support

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Warrior II Virabhadrasana II
Chair Pose Utkatasana
Reverse Warrior Viparita Virabhadrasana
Half Moon Pose Ardha Chandrasana
Upward Salute Urdhva Hastasana
Warrior III Virabhadrasana III

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)