BalancingBeginner
Tree Pose (Hands on Knee)
Vrksasana
About This Pose
This accessible variation of Vrksasana allows practitioners to develop balance and stability with added support from the hands on the knee. Perfect for beginners building confidence in standing balances.
Step-by-Step Instructions
- 1
Stand tall with feet together
- 2
Shift weight into one foot
- 3
Lift opposite foot and place on inner calf
- 4
Rest hands on lifted knee for support
- 5
Gaze forward and breathe steadily
Alignment Cues
- Press standing foot evenly into the floor
- Engage core muscles gently
- Keep pelvis neutral
- Lengthen spine upward
Benefits
- Improves balance and stability
- Strengthens ankles and legs
- Enhances postural awareness
- Builds focus and concentration
- Supports hip mobility
Modifications
- Keep toes of lifted foot on the floor
- Use wall support
- Lower lifted foot to ankle
Variations
- Hands in prayer
- Arms overhead
- Eyes closed variation
Cautions & Contraindications
Cautions
- Practice near a wall if balance is unsteady
- Avoid locking the standing knee
- Move slowly into the pose
Avoid this pose if you have:
- Severe ankle instability
- Recent knee injury
- Vertigo
Quick Facts
Primary Focus
hipsSecondary Focus
legscore
Suggested Hold
25 seconds
Tags
balancestandingstabilitybeginnergrounding
Equipment
wall
