Tree Pose (Low Foot)
Vrksasana Variation
About This Pose
Tree Pose Low Foot (Vrksasana Variation) provides a stable foundation for balance practice by placing the lifted foot low on the standing leg—either at the ankle with heel lifted or just above the ankle bone. This variation emphasizes the grounding and alignment principles of Tree Pose while minimizing the balance challenge. It is particularly valuable for those new to yoga, recovering from injury, or anyone who wants to focus on the meditative and alignment aspects without worrying about falling. The low foot position also makes this variation safe for those with knee concerns, as it places no pressure near the knee joint. Despite its accessibility, this pose still cultivates focus, strengthens the standing leg, and opens the hip of the lifted leg.
Step-by-Step Instructions
- 1
Stand in Mountain Pose with feet together or slightly apart
- 2
Ground firmly through the left foot
- 3
Shift your weight fully onto the left leg
- 4
Lift the right heel and place it above the left ankle bone
- 5
The right toes can rest lightly on the floor for extra stability
- 6
Open the right knee out to the side
- 7
Bring hands to prayer position at the heart
- 8
Find a focal point at eye level
- 9
Engage the core and lengthen the spine
- 10
Breathe smoothly for 5-10 breaths
- 11
Lower the foot gently and switch sides
Alignment Cues
- Press the heel into the ankle and the ankle back
- Keep both hips level and facing forward
- Stack the spine tall from tailbone to crown
- Relax the shoulders away from the ears
- Soften the standing knee slightly
- Engage the abdominals gently
- Keep the gaze soft but steady
Benefits
- Provides a safe entry to balance practice
- Strengthens the standing leg gradually
- Opens the hip gently without strain
- Develops focus and concentration
- Builds confidence for more challenging poses
- Improves posture and alignment awareness
- Calms the mind and reduces stress
- Accessible for practitioners of all levels
Modifications
- Keep toes on the floor for maximum stability
- Practice with back against a wall
- Use a chair for hand support
- Keep hands on hips if prayer is uncomfortable
Variations
- Lift the toes off the floor when stable
- Raise arms overhead gradually
- Close eyes briefly to challenge balance
- Progress to calf placement when ready
Cautions & Contraindications
Cautions
- Keep the foot below the knee at all times
- Maintain a soft standing knee
- Use wall support if needed
- Focus on alignment rather than duration
Avoid this pose if you have:
- Severe ankle injury in either foot
- Extreme balance disorders
- Acute vertigo
Quick Facts
Primary Focus
legsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
