Tree Pose (Foot to Calf)
Vrksasana Variation
About This Pose
Tree Pose Foot to Calf (Vrksasana Variation) represents the next progression in the Tree Pose journey, placing the sole of the lifted foot against the inner calf of the standing leg. This position lifts the foot completely off the ground while keeping it safely below the knee joint. The calf position offers more challenge than the crossed ankle variation while remaining accessible for beginners and those building their balance practice. This variation teaches the important principle of pressing the foot and leg into each other to create stability—a key element that carries through to all Tree Pose variations. The position allows practitioners to experience the hip opening benefits of Tree Pose while maintaining a manageable balance challenge.
Step-by-Step Instructions
- 1
Begin in Mountain Pose with feet together
- 2
Shift your weight onto the left foot completely
- 3
Bend the right knee and lift the right foot
- 4
Place the sole of the right foot on the left inner calf
- 5
Press the foot into the calf and the calf back into the foot
- 6
The right knee points out to the side
- 7
Bring hands to prayer at the heart center
- 8
Find a steady point to focus your gaze
- 9
Lengthen the spine and relax the shoulders
- 10
Hold for 5-10 breaths with steady breathing
- 11
Lower the foot with control
- 12
Repeat on the second side
Alignment Cues
- Ground through all four corners of the standing foot
- Create mutual pressure between foot and calf
- Keep both hips facing forward and level
- Stack the spine vertically—avoid leaning
- Engage the standing leg without locking the knee
- Draw the shoulder blades gently together
- Keep the lifted knee pointing directly to the side
Benefits
- Builds balance progressively from beginner variations
- Strengthens the standing leg and ankle
- Opens the hip of the lifted leg gently
- Teaches the foot-to-leg press for stability
- Improves concentration and focus
- Develops core engagement
- Builds confidence for higher foot positions
- Calms the mind and improves posture
Modifications
- Practice near a wall for balance support
- Keep one hand on a chair or wall
- Lower the foot to ankle if needed
- Focus on shorter holds with better form
Variations
- Arms extended overhead
- Eyes closed for advanced practice
- Gentle side bends with arms overhead
- Progress to thigh position when stable
Cautions & Contraindications
Cautions
- Never place the foot directly on the knee
- Keep the standing knee soft
- Only progress to thigh when truly stable here
- Use support if balance is uncertain
- Focus on steady breathing
Avoid this pose if you have:
- Acute knee or ankle injuries
- Severe balance disorders without support
- Recent lower limb surgery
- Vertigo or inner ear problems
Quick Facts
Primary Focus
legsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
