Treet Pose with Knee Raise

Tree Pose with Knee Raise combines balance, strength and concentration, and challenges the core muscles and the stability of the legs. The exercise takes the classic wooden pose (Vrksasana) a step further by including a knee lift, which provides increased muscle activation and balance improvement.

Correct Form and Technique

How to perform Tree Pose with Knee Raise :

1. Starting position: Stand upright and place the weight on the left leg. Lift your right knee towards your chest and balance on your left leg.
2. Balance: Use your core muscles to stabilize your body. If it is challenging to keep the knee lifted, you can place the right foot on the inside of the left thigh or calf.
3. Knee Raise: Keep your knee up, or try straightening your leg in front of you for an extra challenge. Use your arms for balance or lift them above your head.
4. Breathing: Breathe deeply and calmly while holding the position for 20-30 seconds before switching legs.

Common Errors

Avoid these common mistakes to maximize the effect of your exercise:

• Position of the foot: Do not place the foot on the knee as this can cause strain. Rather, place it on the thigh or calf.
• Posture: Keep your torso straight and avoid leaning forward or backward while balancing.

Modifications and Variants

Adapt the exercise to your level:

• Beginner level: Use a wall for support or place your foot on your calf for better balance.
• Advanced level: Perform the exercise with your eyes closed or on an unstable surface for an extra challenge.

Repetitions and Sets

Aim for 3 sets of 20-30 seconds per leg to improve balance, strength and concentration.