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Exercise guide
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.
What this exercise works
- Muscles
- gluteus medius · quadriceps · erector spinae · soleus
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Stand tall and shift the weight onto one foot.
- Place the sole of the other foot on the inner calf or the inner thigh, avoiding the knee.
- Press the foot and the leg into each other and level the hips.
- Bring the hands to the chest or overhead and hold for the prescribed time.
- Lower the foot and repeat on the other side.
Technique cues and common mistakes
- 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.