Tree Pose (Crossed Ankle)
Vrksasana Variation
About This Pose
Tree Pose Crossed Ankle (Vrksasana Variation) offers the most accessible entry point into the Tree Pose family. By placing the lifted foot at the ankle of the standing leg with toes touching the floor, practitioners can experience the essence of Tree Pose while maintaining significant stability. This variation is ideal for beginners, those recovering from injury, seniors, or anyone working on building balance confidence. The grounded toes provide a safety net, allowing the practitioner to focus on the alignment principles and meditative aspects of the pose without the fear of falling. Despite its gentleness, this variation still strengthens the standing leg, improves posture, and cultivates the focus that makes Tree Pose so beneficial.
Step-by-Step Instructions
- 1
Begin in Mountain Pose with feet together
- 2
Shift your weight onto the left foot
- 3
Lift the right foot and cross the ankle over the left
- 4
Rest the ball of the right foot on the floor beside the left foot
- 5
The right knee will point outward slightly
- 6
Bring hands to prayer position at the heart
- 7
Find a fixed point to gaze at (drishti)
- 8
Engage the standing leg and core
- 9
Keep the spine tall and shoulders relaxed
- 10
Hold for 5-10 breaths
- 11
Release and repeat on the second side
Alignment Cues
- Press down firmly through the standing foot
- Keep the standing leg engaged but not locked
- Allow the lifted knee to open naturally
- Maintain level hips
- Keep the spine tall and crown reaching upward
- Relax the shoulders down
- Engage the core gently for stability
Benefits
- Introduces balance practice safely and accessibly
- Builds confidence for more challenging variations
- Strengthens the standing leg gradually
- Improves posture and body awareness
- Develops focus and concentration
- Gently opens the hip of the lifted leg
- Calms the mind and reduces anxiety
- Suitable for all ages and fitness levels
Modifications
- Practice with back against a wall
- Hold onto a chair or wall with one hand
- Keep both feet fully on the floor with weight shifted
- Close eyes only briefly to test balance
Variations
- Progress to foot on calf when ready
- Extend arms overhead like branches
- Try gentle side swaying
- Add breath awareness for meditation
Cautions & Contraindications
Cautions
- Keep the standing knee soft—avoid locking
- Maintain a tall spine throughout
- Progress to higher foot positions only when ready
- Use wall support if needed
- Focus on alignment over duration
Avoid this pose if you have:
- Acute ankle injury in either foot
- Severe balance disorders (use wall support)
- Recent knee surgery
- Vertigo or dizziness
Quick Facts
Primary Focus
legsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
