BalancingBeginner

Tree Pose (Foot to Calf)

Vrksasana

Tree Pose with foot placed on inner calf and hands at heart.

About This Pose

This standard variation of Vrksasana places the foot on the inner calf, making it accessible while still challenging balance and building leg strength. A foundational standing balance for all levels.

Step-by-Step Instructions

1
Stand grounded on one foot
2
Place opposite foot on inner calf below knee
3
Bring hands to prayer at heart
4
Find a steady gaze
5
Hold and breathe evenly

Alignment Cues

Stack hips over standing leg
Keep shoulders relaxed
Engage thigh of standing leg
Lift through crown of head

Benefits

Builds leg strength
Improves balance and coordination
Encourages mental focus
Enhances hip flexibility
Supports joint stability

Modifications

Keep toes on floor for support
Light wall contact
Reduce hold time

Variations

Hands in prayer
Arms overhead
Heel lifted variation

Cautions & Contraindications

Cautions

Be cautious with knee alignment
Avoid pressing foot into knee joint
Use support if needed

Avoid this pose if you have:

Knee pain
Ankle injury
Balance disorders

Use This Pose

Quick Facts

Primary Focus

hips

Secondary Focus

legscore

Suggested Hold

30 seconds

Related Poses

Extended Hand-to-Big-Toe Pose

balancing

Half Forward Fold

standing

Prayer Pose

standing

Dancer Pose

balancing