Yoga pose · No equipment
Tree Pose
Tree Pose is a yoga pose for the glutes, calves and abs. All you need is a mat.
The animated figure highlights the muscles worked.
How to do it
- Stand on one leg; the other foot rests on the calf or inner thigh, never on the knee
- Hands together at the chest or overhead
- Fix your eyes on one point and breathe
Coach’s tip
Wobbly? Keep a hand on a wall until you feel steady.
How much to do
What BindTrue’s yoga plans use, by experience:
- Beginner
- 2 × 20 s each side
- Some experience
- 2 × 30 s each side
- Experienced
- 3 × 45 s each side
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Yoga Flow Flow & standing: 2 × 30 s each side · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.