Yoga pose
Palm Tree Pose is a simple standing stretch that reaches the arms overhead and lengthens the whole body upward. It is often used near the start of practice to wake up the feet, spine and shoulders without a lot of load.
Typical hold: 3 to 5 breaths, or 20 to 30 seconds
Timing: 3 slow breaths · 5 steady breaths · 20 to 30 seconds with even breathing
This pose looks straightforward, but it works best when the stretch rises from a steady base rather than from pushing the ribs forward. You are not trying to make the body rigid. Think of growing taller through the legs, waist and fingertips while keeping the face and breath easy. Some people keep the hands parallel, while others prefer the palms together if that feels natural in the shoulders.
If your lower ribs pop forward as soon as the arms lift, keep a tiny bend in the elbows and reach up from the outer waist first. That usually gives the shoulders more space without turning the pose into a backbend.
Keep the arms parallel instead of pressing the palms together. This often feels easier on tight shoulders.
Stand with your back lightly touching a wall so you can feel the back of the ribs and pelvis staying more neutral as the arms lift.
Lift the arms only as high as you can without strain in the neck or shoulders, even if that means stopping at shoulder height.
Stand tall with the arms by your sides and focus on grounding the feet and lengthening the spine.
Use this if overhead reaching is uncomfortable or you want the simplest version.
Sit upright near the front of a chair with both feet flat, then lift the arms overhead on an inhale and lower them on an exhale.
Useful if standing balance is tiring or getting up and down from the floor is not practical.
Stand facing a wall and place fingertips on it at about head height, then lengthen through the sides of the body without fully taking the arms overhead.
Helpful if you want support for balance or less shoulder demand.
The arms reach overhead while the heels lift, adding balance work through the feet and ankles.
The hands meet above the head if the shoulders allow it comfortably.
The arms stay shoulder-width apart, which often feels more spacious across the shoulders and neck.
If even this gentle stretch repeatedly causes sharp pain or dizziness, stop and get individual advice before practising it again.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
No. Many people feel more comfortable with the hands shoulder-width apart. If bringing the palms together makes the shoulders tense or the ribs push forward, keep some space between the hands.
You can, but it is optional. Keeping the heels down lets you focus on length and alignment. Lifting the heels adds balance work, so try it only if you can stay steady and breathe normally.
That often happens when the ribs thrust forward and the pose turns into a small backbend. Soften the front ribs, keep the tail heavy, and think of growing upward through the sides of the waist rather than leaning back.
Take the arms wider, bend the elbows slightly, or stop at a lower height. You will still get the benefit of standing tall and reaching upward without forcing the range.
They are very close. In some settings Palm Tree is taught as a simple preparation for overhead reaching, sometimes with the option of lifting the heels. Naming can vary a little, so it is fine to focus more on the shape and action than on the label.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
