Tree Pose (Hands on Knee)
Vrksasana Variation
About This Pose
Tree Pose Hands on Knee (Vrksasana Variation) offers a unique approach to the classic balance pose by placing the hands on the lifted knee rather than at the heart or overhead. This hand position serves multiple purposes: it provides additional grounding energy, helps guide the knee open for a deeper hip stretch, and offers proprioceptive feedback that enhances balance. The variation is excellent for practitioners who want to focus specifically on hip opening within the pose, as the hands can gently encourage the knee toward greater external rotation. It's also helpful for those with shoulder issues who find the prayer or overhead arm positions uncomfortable. This variation reminds us that yoga is adaptable and that modifications are not lesser versions but different expressions.
Step-by-Step Instructions
- 1
Start in Mountain Pose with feet together
- 2
Ground through 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 leg (calf or thigh)
- 5
Rest both hands on the right knee
- 6
Gently encourage the knee to open to the side
- 7
Keep the spine tall and chest lifted
- 8
Find a steady gaze point ahead
- 9
Breathe smoothly for 5-10 breaths
- 10
Release and repeat on the other side
Alignment Cues
- Ground through the standing foot evenly
- Keep gentle pressure on the knee—don't force
- Allow the hip to open at its own pace
- Maintain level hips
- Keep the spine elongated
- Relax the shoulders
- Engage the core lightly
Benefits
- Enhances hip external rotation
- Provides additional grounding and stability
- Allows focus on lower body alignment
- Suitable for those with shoulder limitations
- Gives tactile feedback for knee position
- Builds balance with added support
- Opens the hip deeply
- Calms and centers the mind
Modifications
- Use lower foot placement for stability
- Practice near a wall
- Keep one hand on the knee, one on a support
Variations
- Progress to prayer hands when stable
- Use the hand position to deepen the hip stretch
- Close eyes for balance challenge
- Add gentle pulses of the knee outward
Cautions & Contraindications
Cautions
- Don't push the knee beyond comfort
- Keep the standing knee soft
- Maintain spinal alignment
- Let the hip open naturally
Avoid this pose if you have:
- Acute hip or knee injuries
- Severe balance disorders
- Recent hip surgery
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
