BalancingBeginner
Tree Pose (Crossed Ankle)
Vrksasana
T
Pose illustration
About This Pose
This relaxed variation of Tree Pose crosses the ankle in front of the standing leg, offering a gentle balance challenge suitable for warming up or cooling down sequences.
Step-by-Step Instructions
- 1
Stand upright
- 2
Cross ankle lightly in front of standing leg
- 3
Hands in prayer or on hips
- 4
Find steady breath
- 5
Hold with soft focus
Alignment Cues
- Keep pelvis level
- Engage standing thigh
- Lengthen spine
- Relax shoulders
Benefits
- Improves balance awareness
- Strengthens standing leg
- Enhances coordination
- Builds confidence
- Supports joint control
Modifications
- Wall support
- Lower foot to floor completely
- Hands on hips
Variations
- Arms overhead
- Dynamic balance shifts
Cautions & Contraindications
Cautions
- Avoid knee torque
- Keep movements controlled
- Exit if discomfort arises
Avoid this pose if you have:
- Knee pain
- Balance disorders
Quick Facts
Primary Focus
hipsSecondary Focus
legscore
Suggested Hold
20 seconds
Tags
balancestandingstabilitycasualwarm-up
Equipment
wall
