Tree Yoga Pose Open Chest

Muscles worked

Setup

1. Stand tall with feet hip-width apart and arms at your sides in Mountain Pose.
2. Shift your weight onto your left leg, engaging the glute and quadriceps to create a stable base.
3. Place the sole of your right foot on your inner left calf or inner thigh, strictly avoiding the knee joint.
4. Find a fixed point (drishti) on the floor or wall in front of you to help maintain balance.

How to do it

1. Inhale deeply as you reach both arms overhead, palms facing each other.
2. Exhale as you bend your elbows to 90 degrees, pulling them back and down into a 'cactus' position to retract the scapula and open the chest.
3. Hold the position for 30 seconds, maintaining a steady breathing pattern and keeping the core braced.
4. Slowly release the arms and leg back to the starting position, then repeat the sequence on the opposite side.

Form checklist

• Avoid placing the foot directly on the side of the knee joint.
• Keep the hips square to the front rather than letting the lifted hip hike up.
• Draw the navel toward the spine to prevent excessive arching in the lower back.
• Keep the shoulders depressed and away from the ears throughout the chest opening.

Pro tips

• Actively press the standing thigh and the sole of the foot against each other with equal pressure to create a 'midline lock' for better stability.
• Focus on expanding the ribcage laterally with each inhale to deepen the stretch across the pectorals.

Make it harder

• Slowly lift your gaze toward the ceiling to further challenge your vestibular balance.
• Close your eyes for 5-10 seconds to rely entirely on proprioception and deep core engagement.

Frequently asked

What muscles does the tree yoga pose open chest work?

The tree yoga pose open chest primarily targets the abs and pectorals, and also works the erector spinae, glutes, obliques, and quadriceps as secondary muscles.

What equipment do you need for the tree yoga pose open chest?

The tree yoga pose open chest requires no equipment — just your body weight.

Is the tree yoga pose open chest good for beginners?

Yes. The tree yoga pose open chest is a beginner-friendly movement and a strong foundation to build on.

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