BeginnerstandingSalamba Vrksasana
सालम्ब वृक्षासन
Salamba Vrksasana, or Supported Tree Pose, is a balancing asana that improves balance, stability, and concentration. It strengthens the legs, core, and ankles, and promotes a sense of grounding and calmness.
Anatomy Involved
Benefits
- Improves balance and stability
- Strengthens legs, core, and ankles
- Increases focus and concentration
- Promotes grounding and calmness
- Stretches the inner thighs and groins
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Low blood pressure
- Insomnia
- Headaches
- Knee injury
- Balance problems
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
- 7Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
ankle injury
Place foot low on inner calf, use wall support.
hip injury
Place foot low on inner calf, avoid deep hip opening.
shoulder injury
Keep hands at heart center or on hips.
pregnancy
Use wall support, avoid pressing foot too high on inner thigh.
Target Areas
Practice Flow
About this Pose
Salamba Vrksasana, or Supported Tree Pose, is a balancing asana that improves balance, stability, and concentration. It strengthens the legs, core, and ankles, and promotes a sense of grounding and calmness.
How to Practice
1. Begin in Tadasana, feet together.
2. Bend your right knee and place the sole of your right foot on the inner left thigh.
3. Ensure your right heel is close to your left groin.
4. Keep the left leg strong and pressing firmly into the floor.
5. Inhale and bring your hands to Anjali Mudra (prayer position) in front of your chest.
6 more steps remaining
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Frequently Asked Questions
Common questions about Salamba Vrksasana
What is Salamba Vrksasana?
Salamba Vrksasana, or Supported Tree Pose, is a balancing asana that improves balance, stability, and concentration. It strengthens the legs, core, and ankles, and promotes a sense of grounding and calmness.
What are the benefits of Salamba Vrksasana?
Improves balance and stability. Strengthens legs, core, and ankles. Increases focus and concentration. Promotes grounding and calmness. Stretches the inner thighs and groins. Improves posture.
Who should avoid Salamba Vrksasana?
Avoid this pose if you have: Low blood pressure, Insomnia, Headaches, Knee injury, Balance problems.
How many steps are in Salamba Vrksasana?
Salamba Vrksasana is practiced in 11 steps. Begin in Tadasana, feet together.
Is Salamba Vrksasana suitable for beginners?
Yes, Salamba Vrksasana is a beginner-friendly pose suitable for all levels.
What props are needed for Salamba Vrksasana?
You may use: wall, chair. Props make the pose more accessible and comfortable.
What conditions does Salamba Vrksasana help with?
Salamba Vrksasana is therapeutic for: posture correction, strength, flexibility, anxiety.
What poses should I do before Salamba Vrksasana?
Prepare with: Tadasana, Shoulder Rolls, Neck Rolls, Tadasana Variation: Heel Raises. These warm up the relevant muscles and joints.
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