Tree Pose
Vrksasana
Pose illustration
About This Pose
Tree Pose is one of the first balancing poses many yoga students learn. It teaches the body how to find stability while standing on one leg, improves concentration, and builds confidence. Like a tree, you learn to root down through your standing leg while growing upward through the crown of your head.
Step-by-Step Instructions
- 1
Start in Mountain Pose
- 2
Shift weight onto right foot
- 3
Bend left knee and open it to the side
- 4
Place left foot on right inner thigh or calf
- 5
Avoid placing foot on knee
- 6
Press foot and thigh into each other
- 7
Bring hands to heart center
- 8
Find a fixed point to gaze at
- 9
Hold for 5-10 breaths
- 10
Release and repeat on other side
Alignment Cues
- Standing leg strong and grounded
- Foot placed on inner thigh or calf, never knee
- Hips squared to the front
- Tailbone lengthening down
- Hands at heart or extended overhead
- Shoulders relaxed
- Gaze fixed on a steady point (drishti)
Benefits
- Improves balance and stability
- Strengthens legs, ankles, and core
- Stretches inner thighs and groins
- Calms the mind and improves focus
- Builds confidence
- Improves posture
Modifications
- Place foot on calf instead of thigh
- Keep toes on floor with heel on ankle
- Use a wall for balance support
- Keep hands at heart center
Cautions & Contraindications
Cautions
- Never place foot on the knee joint
- Use a wall for support if needed
- Focus gaze on a fixed point
Avoid this pose if you have:
- Low blood pressure
- Insomnia
- Headache
Quick Facts
Breath Cue
Breathe steadily and evenly, using breath to maintain focus
Target Areas
Suggested Hold
30-60 seconds or 5-10 breaths