Tree Pose with Knee Raise

Tree Pose with knee lift is an advanced variation of the classic Tree Pose (Vrksasana) that combines balance, strength and concentration. This exercise challenges core muscles and leg stability, making it ideal for improving body control and muscle coordination.

Correct Execution of Tree Pose with Knee Lift

Follow these steps to perform the exercise correctly:

  1. Start in an upright position with your feet hip-width apart and your arms at your sides.
  2. Shift your weight to your left leg and lift your right knee up to your chest, keeping your balance.
  3. Place the right foot against the inside of the left thigh or calf, avoiding placing the foot directly on the knee.
  4. Bring your hands together in front of your chest in Anjali Mudra (praying position) or extend your arms above your head with palms facing each other.
  5. Hold the position for 20-30 seconds, focusing on a fixed object in front of you to maintain balance.
  6. Slowly lower the right leg and repeat on the opposite side.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

  • Placement of the foot on the knee: Avoid placing the foot directly on the knee joint to prevent unnecessary stress.
  • Unstable hip position: Make sure the hips stay in a straight line and avoid letting them tilt to the side.
  • Lack of core stabilization: Engages the core muscles to maintain balance and control throughout the exercise.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Place the foot against the inside of the calf instead of the thigh, or use a wall for support to help with balance.
  • Advanced: Close your eyes or perform the exercise on an unstable surface to increase the balance challenge.

Number of Repetitions and Sets

Aim for 3 sets of 20-30 seconds on each side. To improve balance and strength, perform the exercise 2-3 times a week.

Breathing

Maintain even and controlled breathing throughout the exercise to support stability and concentration.

Video Demonstration

Watch this video for a visual guide to properly performing Tree Pose with Knee Raise:

Back to blog