Lower back, hips and knees
Tree Pose: Seated
A seated version that introduces hip external rotation without any balance demand: an excellent starting point for developing hip mobility and awareness.
Balance30 to 60 seconds
Ways to adjust it
- Support under knee if needed
- Support under knee
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
- Tree Pose: At Wall
- Tree Pose: Classic
- Tree Pose: Foot on Calf
- Tree Pose: Foot on Chair
- Tree Pose: Holding Chair
- Tree Pose: Lift & Lower
- Tree Pose: Side-Lying
- Tree Pose: Toes on Floor
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.