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Tree Pose Vrikshasana

2 min
64 score
16 kcal
Tree Pose
hourglass-icon 2 min
asana miniature
01:48
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Develops balance and coordination
  • Increases mobility of the shoulder joints
  • Improves mobility of the hip joints
  • Strengthens the leg joints

Contraindications

Knee injuries

Technique of execution

Bend your right leg and place your heel on the inside of your left thigh, near your groin. Move your right knee to the side. On the inhale, raise your hands up along your sides. Join your palms together. Breathe evenly. Point your gaze straight ahead. Extend up through the crown of your head. Keep your abdominal muscles activated, without straining. Then, on the exhale, first bring your hands, then your leg down. Bring your feet together. Return to mountain pose. Repeat this on the other side. Bend your left leg and place your heel on the inside of your right thigh, near your groin. Move your left knee to the side. On the inhale, raise your hands up along your sides. Join your palms together. Breathe evenly. Point your gaze straight ahead. Extend through the crown of your head. Keep your abdominal muscles activated, without straining. Then, on the exhale, first bring your hands, then your leg down. Bring your feet together. Return to mountain pose.

Upload date:2024-06-06T12:53:56+03:00

What to do if it does not work out, as in the video

1
Stand with your back towards the wall. Make sure that your calves, buttocks, shoulder blades and back of the head touch the wall. Slowly start moving your pelvis from the wall, then move your whole body away from the wall slightly, trying to keep balancing without support.
2
Stand sideways to the wall and rest one hand on the wall for support. Bend your leg that is opposite from the wall and place it on the inner side of thigh OR on the shin of the (depending on comfort and ability) of your balancing leg, then lift your free arm up. When you feel stable and confident in this balance, slowly try to remove your other hand from the wall, eventually lifting it up to join your palms together.
3
Choose a non-moving point on the floor approximately 1-2 meters in front of you to focus your gaze on. Keep your chin parallel to the ground. Fixing your gaze will help to keep your balance.

Where can I meet

Lesson search
Challenges

Tree Pose occurs 30 times in 30 lessons

Theme Title Time
Blood Pressure
A. Shishonin's Yoga for Hypertension 30 min
30 min
Glutes
Tight Butt 90 min
90 min
Pregnancy
Pregnancy Prep 20 min
20 min
Pregnancy
Pregnancy Prep 25 min
25 min
Pregnancy
Pregnancy Prep 30 min
30 min
Pregnancy
Pregnancy Prep 45 min
45 min
Pregnancy
Pregnancy Prep 90 min
90 min
Energy
Active Morning 90 min
90 min
Liver
Healthy Liver 90 min
90 min
Weight Loss
Weight Loss I 30 min
30 min
Weight Loss
Weight Loss I 45 min
45 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Liver
Quit Drinking 20 min
20 min
Liver
Quit Drinking 30 min
30 min
Liver
Quit Drinking 45 min
45 min
Energy
Static Complex 10 min
10 min
Energy
Static Complex 15 min
15 min
Energy
Static Complex 90 min
90 min
Back
Yoga for Scoliosis 25 min
25 min
Joints
Opening of the hip joints 15 min
15 min
Joints
Opening of the hip joints 20 min
20 min
Stress
Inner Harmony 10 min
10 min
Balance
Balance Development 10 min
10 min
Balance
Balance Development 15 min
15 min
Balance
Balance Development 30 min
30 min
Balance
Balance Development 45 min
45 min
Balance
Balance Development 90 min
90 min
Relax
Yin yoga 60 min
60 min
Relax
Yin yoga 90 min
90 min

Tree Pose occurs 79 times in 81 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 16
4 w. 16
Energy
Energy Wake Up in 28 Days 4 w.
Day: 1
4 w. 1
Flexibility
Yoga Start in 21 Days 3 w.
Day: 1
3 w. 1
Balance
Improve Your Balance in 28 Days 4 w.
Day: 1, 2, 11, 17, 21
4 w. 1, 2, 11, 17, 21
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 4, 7, 20, 28
4 w. 4, 7, 20, 28
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 9
2 w. 9
Flexibility
Yoga Start in 7 Days 1 w.
Day: 6
1 w. 6
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 10, 11
2 w. 10, 11
Flexibility
Yoga Start in 14 Days 2 w.
Day: 8
2 w. 8
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 4
3 w. 4
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 1, 2, 3, 6
4 w. 1, 2, 3, 6
Waist
Slim Waist in 28 Days 4 w.
Day: 21
4 w. 21
Legs
Slender Legs in 28 Days 4 w.
Day: 1, 2, 3, 4, 5
4 w. 1, 2, 3, 4, 5
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 1, 2, 3
4 w. 1, 2, 3
Arms
Strong Arms in 14 Days 2 w.
Day: 1
2 w. 1
Depression
Overcoming Depression in 14 Days 2 w.
Day: 12, 13
2 w. 12, 13
Energy
Cheerful Morning in 14 Days 2 w.
Day: 3
2 w. 3
Split
Side split in 14 Days 2 w.
Day: 3, 4, 9
2 w. 3, 4, 9
Back
Royal Posture in 14 Days 2 w.
Day: 1, 2, 3
2 w. 1, 2, 3
Back
Healthy Spine in 14 Days 2 w.
Day: 1
2 w. 1
Split
Side split in 7 Days 1 w.
Day: 5
1 w. 5
Back
Royal Posture in 7 Days 1 w.
Day: 5
1 w. 5
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 8, 9
2 w. 8, 9
Balance
Improve Your Balance in 14 Days 2 w.
Day: 3, 4, 6
2 w. 3, 4, 6
Legs
Slender Legs in 14 Days 2 w.
Day: 3
2 w. 3
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 1, 4, 12
2 w. 1, 4, 12
Depression
Overcoming Depression in 21 Days 3 w.
Day: 19, 20
3 w. 19, 20
Balance
Improve Your Balance in 21 Days 3 w.
Day: 10, 11, 13
3 w. 10, 11, 13
Back
Royal Posture in 21 Days 3 w.
Day: 5, 8, 9, 10
3 w. 5, 8, 9, 10
Energy
Cheerful Morning in 21 Days 3 w.
Day: 10
3 w. 10
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 16
3 w. 16
Glutes
Tight Butt in 21 Days 3 w.
Day: 15, 16
3 w. 15, 16
Legs
Slender Legs in 21 Days 3 w.
Day: 10
3 w. 10
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 8, 11, 19
3 w. 8, 11, 19
Arms
Strong Arms in 21 Days 3 w.
Day: 8
3 w. 8
Split
Side split in 21 Days 3 w.
Day: 5, 10, 11, 16
3 w. 5, 10, 11, 16
Back
Healthy Spine in 21 Days 3 w.
Day: 8
3 w. 8
Habits
Quit Smoking in 7 Days 1 w.
Day: 5
1 w. 5
Habits
Quit Smoking in 14 Days 2 w.
Day: 5
2 w. 5
Habits
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Day: 2, 4
1 w. 2, 4
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Stop Drinking in 14 Days 2 w.
Day: 1, 2, 6, 8
2 w. 1, 2, 6, 8
Habits
Stop Drinking in 21 Days 3 w.
Day: 1, 2, 5, 6, 20
3 w. 1, 2, 5, 6, 20
Habits
Stop Drinking in 28 Days 4 w.
Day: 3, 13, 22
4 w. 3, 13, 22
Energy
Static complex in 7 days 1 w.
Day: 1
1 w. 1
Energy
Static complex in 14 days 2 w.
Day: 1, 6
2 w. 1, 6
Energy
Static complex in 21 days 3 w.
Day: 1, 3
3 w. 1, 3
Energy
Static complex in 28 days 4 w.
Day: 1, 3
4 w. 1, 3
Stress
Release from anxiety in 21 days 3 w.
Day: 5, 17
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Stress
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Day: 2, 17
4 w. 2, 17
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 17
4 w. 17
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 3, 6, 26, 46, 73, 80
12 w. 3, 6, 26, 46, 73, 80
Split
Side split in 28 days 4 w.
Day: 2, 11, 19
4 w. 2, 11, 19
Split
Side split in 35 days 5 w.
Day: 1, 2, 5, 12, 17
5 w. 1, 2, 5, 12, 17
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 6
2 w. 6
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 10
3 w. 10
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 23
4 w. 23
Joints
Hip Opening in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Joints
Hip Opening in 21 Days 3 w.
Day: 2, 4, 10
3 w. 2, 4, 10
Joints
Hip Opening in 28 Days 4 w.
Day: 1
4 w. 1
Harmony
Inner Harmony in 7 Days 1 w.
Day: 5
1 w. 5
Harmony
Inner Harmony in 14 Days 2 w.
Day: 4, 9
2 w. 4, 9
Harmony
Inner Harmony in 21 Days 3 w.
Day: 6
3 w. 6
Harmony
Inner Harmony in 28 Days 4 w.
Day: 8
4 w. 8
Cardio
Healthy Heart in 14 Days 2 w.
Day: 5
2 w. 5
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 4, 6
2 w. 4, 6
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 24
4 w. 24
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 3, 5, 17
5 w. 3, 5, 17
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 2, 7
2 w. 2, 7
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 5, 12
4 w. 5, 12
Neck
Healthy Neck in 7 Days 1 w.
Day: 2
1 w. 2
Neck
Healthy Neck in 14 Days 2 w.
Day: 1
2 w. 1
Neck
Healthy Neck in 21 Days 3 w.
Day: 6, 7, 8
3 w. 6, 7, 8
Head
Relief from headache in 21 days 3 w.
Day: 2
3 w. 2
Head
Relief from headache in 28 days 4 w.
Day: 3
4 w. 3
Weight Loss
Slim Body in 14 Days 2 w.
Day: 5, 12
2 w. 5, 12
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 2
1 w. 2
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 4
2 w. 4
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 20
3 w. 20
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 2, 9
4 w. 2, 9

Details of the exercise

Category
Standing Poses
Duration
2 minutes
Energy consumption
16 kcal

Reward

Flexibility
6
Stamina
16
Focus
8
Strength
10
Mobility
6
Balance
18

Popularity 144 out of 442

Rarely used
in ready-made lessons
30 lessons
Often used
in ready-made courses
81 challenges

Where can I meet

Lesson search
Challenges

Tree Pose occurs 30 times in 30 lessons

Theme Title Time
Blood Pressure
A. Shishonin's Yoga for Hypertension 30 min
30 min
Glutes
Tight Butt 90 min
90 min
Pregnancy
Pregnancy Prep 20 min
20 min
Pregnancy
Pregnancy Prep 25 min
25 min
Pregnancy
Pregnancy Prep 30 min
30 min
Pregnancy
Pregnancy Prep 45 min
45 min
Pregnancy
Pregnancy Prep 90 min
90 min
Energy
Active Morning 90 min
90 min
Liver
Healthy Liver 90 min
90 min
Weight Loss
Weight Loss I 30 min
30 min
Weight Loss
Weight Loss I 45 min
45 min
Weight Loss
Weight Loss I 60 min
60 min
Weight Loss
Weight Loss I 90 min
90 min
Liver
Quit Drinking 20 min
20 min
Liver
Quit Drinking 30 min
30 min
Liver
Quit Drinking 45 min
45 min
Energy
Static Complex 10 min
10 min
Energy
Static Complex 15 min
15 min
Energy
Static Complex 90 min
90 min
Back
Yoga for Scoliosis 25 min
25 min
Joints
Opening of the hip joints 15 min
15 min
Joints
Opening of the hip joints 20 min
20 min
Stress
Inner Harmony 10 min
10 min
Balance
Balance Development 10 min
10 min
Balance
Balance Development 15 min
15 min
Balance
Balance Development 30 min
30 min
Balance
Balance Development 45 min
45 min
Balance
Balance Development 90 min
90 min
Relax
Yin yoga 60 min
60 min
Relax
Yin yoga 90 min
90 min

Tree Pose occurs 79 times in 81 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 16
4 w. 16
Energy
Energy Wake Up in 28 Days 4 w.
Day: 1
4 w. 1
Flexibility
Yoga Start in 21 Days 3 w.
Day: 1
3 w. 1
Balance
Improve Your Balance in 28 Days 4 w.
Day: 1, 2, 11, 17, 21
4 w. 1, 2, 11, 17, 21
Flexibility
Bend Over and Reach the Floor in 28 Days 4 w.
Day: 4, 7, 20, 28
4 w. 4, 7, 20, 28
Meditation
Meditation for Beginners in 14 Days 2 w.
Day: 9
2 w. 9
Flexibility
Yoga Start in 7 Days 1 w.
Day: 6
1 w. 6
Weight Loss
Weight Loss in 14 Days 2 w.
Day: 10, 11
2 w. 10, 11
Flexibility
Yoga Start in 14 Days 2 w.
Day: 8
2 w. 8
Weight Loss
Weight Loss in 21 Days 3 w.
Day: 4
3 w. 4
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 1, 2, 3, 6
4 w. 1, 2, 3, 6
Waist
Slim Waist in 28 Days 4 w.
Day: 21
4 w. 21
Legs
Slender Legs in 28 Days 4 w.
Day: 1, 2, 3, 4, 5
4 w. 1, 2, 3, 4, 5
Glutes
Tight Butt Challenge in 28 Days 4 w.
Day: 1, 2, 3
4 w. 1, 2, 3
Arms
Strong Arms in 14 Days 2 w.
Day: 1
2 w. 1
Depression
Overcoming Depression in 14 Days 2 w.
Day: 12, 13
2 w. 12, 13
Energy
Cheerful Morning in 14 Days 2 w.
Day: 3
2 w. 3
Split
Side split in 14 Days 2 w.
Day: 3, 4, 9
2 w. 3, 4, 9
Back
Royal Posture in 14 Days 2 w.
Day: 1, 2, 3
2 w. 1, 2, 3
Back
Healthy Spine in 14 Days 2 w.
Day: 1
2 w. 1
Split
Side split in 7 Days 1 w.
Day: 5
1 w. 5
Back
Royal Posture in 7 Days 1 w.
Day: 5
1 w. 5
Glutes
Tight Butt Challenge in 14 days 2 w.
Day: 8, 9
2 w. 8, 9
Balance
Improve Your Balance in 14 Days 2 w.
Day: 3, 4, 6
2 w. 3, 4, 6
Legs
Slender Legs in 14 Days 2 w.
Day: 3
2 w. 3
Self-Esteem
Self-Esteem Boost in 7 Days 2 w.
Day: 1, 4, 12
2 w. 1, 4, 12
Depression
Overcoming Depression in 21 Days 3 w.
Day: 19, 20
3 w. 19, 20
Balance
Improve Your Balance in 21 Days 3 w.
Day: 10, 11, 13
3 w. 10, 11, 13
Back
Royal Posture in 21 Days 3 w.
Day: 5, 8, 9, 10
3 w. 5, 8, 9, 10
Energy
Cheerful Morning in 21 Days 3 w.
Day: 10
3 w. 10
Meditation
Meditation for Beginners in 21 Days 3 w.
Day: 16
3 w. 16
Glutes
Tight Butt in 21 Days 3 w.
Day: 15, 16
3 w. 15, 16
Legs
Slender Legs in 21 Days 3 w.
Day: 10
3 w. 10
Self-Esteem
Self-Esteem Boost in 21 Days 3 w.
Day: 8, 11, 19
3 w. 8, 11, 19
Arms
Strong Arms in 21 Days 3 w.
Day: 8
3 w. 8
Split
Side split in 21 Days 3 w.
Day: 5, 10, 11, 16
3 w. 5, 10, 11, 16
Back
Healthy Spine in 21 Days 3 w.
Day: 8
3 w. 8
Habits
Quit Smoking in 7 Days 1 w.
Day: 5
1 w. 5
Habits
Quit Smoking in 14 Days 2 w.
Day: 5
2 w. 5
Habits
Stop Drinking in 7 Days 1 w.
Day: 2, 4
1 w. 2, 4
Habits
Stop Drinking in 14 Days 2 w.
Day: 1, 2, 6, 8
2 w. 1, 2, 6, 8
Habits
Stop Drinking in 21 Days 3 w.
Day: 1, 2, 5, 6, 20
3 w. 1, 2, 5, 6, 20
Habits
Stop Drinking in 28 Days 4 w.
Day: 3, 13, 22
4 w. 3, 13, 22
Energy
Static complex in 7 days 1 w.
Day: 1
1 w. 1
Energy
Static complex in 14 days 2 w.
Day: 1, 6
2 w. 1, 6
Energy
Static complex in 21 days 3 w.
Day: 1, 3
3 w. 1, 3
Energy
Static complex in 28 days 4 w.
Day: 1, 3
4 w. 1, 3
Stress
Release from anxiety in 21 days 3 w.
Day: 5, 17
3 w. 5, 17
Stress
Release from anxiety in 28 days 4 w.
Day: 2, 17
4 w. 2, 17
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 17
4 w. 17
Sex
The prolongation of sexual pleasure for 3 months 12 w.
Day: 3, 6, 26, 46, 73, 80
12 w. 3, 6, 26, 46, 73, 80
Split
Side split in 28 days 4 w.
Day: 2, 11, 19
4 w. 2, 11, 19
Split
Side split in 35 days 5 w.
Day: 1, 2, 5, 12, 17
5 w. 1, 2, 5, 12, 17
Weight Loss
Edema Reduction in 14 Days 2 w.
Day: 6
2 w. 6
Weight Loss
Edema Reduction in 21 Days 3 w.
Day: 10
3 w. 10
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 23
4 w. 23
Joints
Hip Opening in 7 Days 1 w.
Day: 1, 2
1 w. 1, 2
Joints
Hip Opening in 21 Days 3 w.
Day: 2, 4, 10
3 w. 2, 4, 10
Joints
Hip Opening in 28 Days 4 w.
Day: 1
4 w. 1
Harmony
Inner Harmony in 7 Days 1 w.
Day: 5
1 w. 5
Harmony
Inner Harmony in 14 Days 2 w.
Day: 4, 9
2 w. 4, 9
Harmony
Inner Harmony in 21 Days 3 w.
Day: 6
3 w. 6
Harmony
Inner Harmony in 28 Days 4 w.
Day: 8
4 w. 8
Cardio
Healthy Heart in 14 Days 2 w.
Day: 5
2 w. 5
Advanced
Yoga for Advanced in 14 days 2 w.
Day: 4, 6
2 w. 4, 6
Advanced
Yoga for Advanced in 28 days 4 w.
Day: 24
4 w. 24
Advanced
Yoga for Advanced in 35 days 5 w.
Day: 3, 5, 17
5 w. 3, 5, 17
After Pregnancy
Recovery After Childbirth in 14 Days 2 w.
Day: 2, 7
2 w. 2, 7
After Pregnancy
Recovery After Childbirth in 28 Days 4 w.
Day: 5, 12
4 w. 5, 12
Neck
Healthy Neck in 7 Days 1 w.
Day: 2
1 w. 2
Neck
Healthy Neck in 14 Days 2 w.
Day: 1
2 w. 1
Neck
Healthy Neck in 21 Days 3 w.
Day: 6, 7, 8
3 w. 6, 7, 8
Head
Relief from headache in 21 days 3 w.
Day: 2
3 w. 2
Head
Relief from headache in 28 days 4 w.
Day: 3
4 w. 3
Weight Loss
Slim Body in 14 Days 2 w.
Day: 5, 12
2 w. 5, 12
Breasts
Beautiful Chest in 7 Days 1 w.
Day: 2
1 w. 2
Breasts
Beautiful Chest in 14 Days 2 w.
Day: 4
2 w. 4
Breasts
Beautiful Chest in 21 Days 3 w.
Day: 20
3 w. 20
Breasts
Beautiful Chest in 28 Days 4 w.
Day: 2, 9
4 w. 2, 9
Урок 3 ( Tree Pose )

1 / 1 асан
asana
01:48
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

Все уроки
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В приложении Unagrande YogaClub доступны готовые уроки йоги, медитации и интенсивные курсы для решения самых разных задач.
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Tree Pose: video with the correct technique of performing the asana

Information about asana
Technique of execution

Tree Pose: video with the correct technique of performing the asana and a description of the asana. Watch free video tutorials online at home by Unagrande YogaClub. Install the application, it offers much more new, useful, and intensive yoga challenges!

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