• Menu
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Di Hickman

discover how to live your yoga, and love life

  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure
  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure
  • Home
  • Blog
  • About
    • My Yoga Journey
    • About Me
  • Virtual Yoga Classes
  • Connect
    • Press
      • Media Kit
  • Resources
    • Sign up
    • Privacy Policy & Disclosure

How to improve tree pose in 3 easy steps

March 30, 2021 //  by Di Hickman//  9 Comments

Over the last year, I’ve created a lot of videos, from tutorials to workouts and yoga flows. One thing I’ve noticed is that I have a tendency to waffle. My desire to educate sometimes leads to information overload. In an effort to niche and narrow my focus here are some tips and tricks on how to improve tree pose.

how to improve tree pose

The accompanying video is 7 minutes long, and trust me took a lot of editing from the 32 minutes it was originally. Did I mention I suffer from verbal diarrhea? That along with a case of the Monday morning blues had me blathering like an idiot about tree pose. My goal moving forward for these tutorial type videos is to keep them short and sweet.

If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.

How to improve tree pose

Before getting started with these steps make sure to check out my tree pose tutorial. While tree looks easy there are some things that many people get wrong. Like not using support, compensating by twisting the hips, and much more. I’ve split the tips on how to improve tree pose into 3 sections: the lifted bent leg, the standing leg, and advanced variations for those wanting an increased challenge.

Improve tree pose – the bent leg

The bend leg of tree post is in external rotation. It’s rotated away from the body, requiring some openness in the hips. Notice if one hip feels more open than the other. Try not to compensate for restriction in the hips by moving the pelvis. Instead work on:

  • Mobility in the hips. Make sure to warm up specifically for external rotation. This could include a figure four stretch, recline tree pose, or a specific yoga sequence for the hips.
figure four stretch on back
reclined tree pose
  • If you feel tension or restriction in the inner thighs then try to release that. My preferred way is a by squeezing a yoga block, and slowly relaxing. Try that three times and retest your tree pose
  • Stop forcing begin accepting where you are, modify if needed. Progression may be different right to left, and isn’t always linear. Especially if you have had injuries in the hips. Example: My left hip isn’t as open as my right due to a motorcycle fall. As such the progress with that left hip is MUCH slower.
externally rotated yoga poses warrior 2, triangle, butterfly
  • Explore other externally rotated poses. If you want more open hips in tree pose then try other poses in the same family. Poses like warrior 2, triangle or butterfly are great ways to work towards improving tree pose

Improve tree pose -the standing leg

The obviously challenging thing when thinking about how to improve tree pose is balance. Standing on one leg can be a challenge. It’s a challenge right to left, day to night, and hour to hour. One day you have balance, and things are going great, the next day you cannot balance to save your life. Even worse if you have a condition like vertigo. So notice, which is your stronger leg? Which has more balance? Do you feel more comfortable on one leg? Which leg can you stand on longer?

  • Notice where your foot connects to the floor. Is that different right to left? Press through the corners of the foot. Maybe try some foot rolling to wake up the muscles of the feet.
  • Don’t rush. We all tend to rush or skip the things we suck at. Slow down, stop getting annoyed and embrace the suck!
tree pose
  • Double it up! If you know you have one leg that’s balanced challenged do an extra rep on that side. My left side is more wobbly than my right so I tend to stand on my left leg, then my right, and then I’ll repeat my left leg. It’s like a bonus tree pose!

Adding more challenge to the pose

So your hips are open, your balance is good and you can stay in the pose for 5-8 breaths. How to improve tree pose further? Increase the balance challenge! We can do that a few ways, but here are three ways.

  • Choose a more challenging arm position. If your hands are at the heart or hips, lift the arms up. There are a ton of arm variations in standing yoga poses.
  • Slowly move the arms! Transition the arms from reaching overhead to the sides, then to the front. Just move! Asymmetrical arms will be more challenging than symmetrical ones.
tree pose with arms lifted and eyes closed
  • Pratyahara! Translated from sanskrit that means “withdrawal of the senses”. To practice this in tree pose – close your eyes. You may want to regress to the wall, or a modified tree and progress slowly. Having the eyes closed really challenges our proprioception.

I hope these tips were helpful. Try a couple the next time you get on your mat. Then maybe put things into practice with my 20-minute tree pose sequence.

Want more yoga?

If you’re looking for normal yoga for real bodies then consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. Other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel.

Questions

  • Where do you feel restricted in tree pose?
  • Can you feel any difference right/left in balance?
  • Which tip is one you’ll try in your practice?
Previous Post: « Dancer Pose Yoga Flow 15-Min Class
Next Post: Spring Coloring Pages Printable »

Reader Interactions

Comments

  1. Sarah Bailey

    April 6, 2021 at 1:10 pm

    These sound like some great steps to help people with their tree pose, I like the idea of doing it lying down too.

    Reply
  2. Jess Howliston

    April 5, 2021 at 2:49 am

    These are such great and helpful tips! Your photos, videos and easy to follow instructions and tops are fab and will help so many people I am sure!

    Reply
  3. Anosa

    April 4, 2021 at 11:00 pm

    I do find with my tree poses, I can do it fine on one side but not the other, will try some of the pre-poses and see if it helps.

    Reply
  4. Kira

    April 2, 2021 at 11:18 am

    This is one pose that I can’t quite get to grips with . Thanks for these , will definitely practice:)

    Reply
  5. Mellissa Williams

    April 2, 2021 at 12:43 am

    I have to admit your balance is amazing. What useful videos for someone getting into yoga.

    Reply
  6. Rebecca Smith

    April 1, 2021 at 1:45 pm

    I am not very good at the tree pose so this is really helpful and will definitely be trying to improve mine.

    Reply
  7. melissa major

    April 1, 2021 at 6:33 am

    These are some wonderful tips to improve the tree pose, it’s been ages since i last did yoga so will keep this in mind

    Reply
  8. Rhian Westbury

    April 1, 2021 at 3:31 am

    I like the idea of practicing the pose on the floor, at least then I wouldn’t worry about balancing and falling over x

    Reply
  9. Samantha Donnelly

    March 31, 2021 at 6:52 am

    You make it all look so easy, I can just see me now falling over. But practice makes perfect and one day I will get around to trying these

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

reduce clutter and gain focus - wundermax padfolio

Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

RECENT POSTS

Reclined Pigeon Pose Modifications for beginners
Yoga block balance exercises for strength & stability
Supporting wrists in downward dog – Quick Fixes for pain relief
How to lay on your side without hurting your shoulder or neck
Yoga Hip Flexor Strengthening for Beginners
Gentle somatic yoga hip openers for beginners

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • RSS
  • Twitter
  • YouTube

© Di HIckman 2020. Unauthorized use and/or distribution of this material without expressed written permission from this blog’s author is strictly prohibited. You may use an excerpt, link, and/or photo ONLY if full and clear credit is given to Di Hickman with appropriate and specific direction to the original content.

  • My Yoga Journey
  • Connect
  • Privacy Policy & Disclosure

Copyright © 2023 Di Hickman · All Rights Reserved · Powered by Mai Theme