Benefits:

• Improves posture.
• Strengthens the ankles.
• Tones the leg muscles.
• Aligns the knee joint.
• Gives a sense of balance and poise.

Contraindications:

• Balance issues: People with poor balance may find this pose difficult and frustrating, risking falls or injury, especially without proper support.
• Knee strain: If the lifted foot is pressed against the standing leg’s knee joint, it can put undue pressure on the knee and lead to strain or injury.
• Ankle or foot pain: Those with weak or injured ankles may experience discomfort or instability.
• Hip problems: The external rotation of the hip can be problematic for people with tight or injured hips.
• Not ideal during certain conditions: Tree Pose may not be recommended for people with vertigo, low blood pressure, or recent leg or hip surgeries.
• Mental frustration: Holding the balance can be mentally challenging, especially for beginners, potentially leading to stress instead of relaxation.

Preparation:

• Warm-up first: Start with some gentle stretches and warm-ups to get your body ready (hip openers, hamstring stretches, ankle mobility).
• Engage the core: Core strengthening exercises.
• Spread your toes and press down evenly through the four corners of your foot to create a strong base.

Verbal Cues:

• Lift your right foot and place the right heel at the root of the left thigh. The toes should point downward. Rest the foot firmly on the left thigh.
• Balance on the left leg: Keep your left leg strong and thighs engaged. Look at one point.
• Raise the arms and join the palms.
• Stay in this position for a few seconds. Breathe deeply and maintain stability.
• Release the pose: Lower your arms and separate your palms. Slowly straighten the right leg and return to Tadasana (Mountain Pose).
• Repeat on the other side: Stand on your right leg. Place the left foot at the root of the right thigh. Hold the pose for the same amount of time. Return to Tadasana and relax.

Counter Posture: Repeat on the other leg.

Anatomy:

• Spine: Neutral.
• Shoulder: Adduction.
• Neck: Neutral.
• Elbow: Extension.

Joint Actions:

• Hip: External rotation.
• Knee: Neutral.
• Ankle: Dorsiflexion.

Agonist and Antagonist:

• Agonist:
  • Bend leg: Hamstrings.
  • Standing leg: Quadriceps, Glutes, Rectus Abdominis.
• Antagonist:
  • Bend leg: Quadriceps, Glutes.
  • Standing leg: Hamstrings, Iliopsoas.

Starting Position:

• Feet hip distance apart.
• Chest lifted.
• Shoulders rolled back.

Variations & Modifications:

• Use the support of a wall or chair.