BalancingBeginner
Tree Pose (Prayer Hands)
Vrksasana
About This Pose
Vrksasana with Anjali Mudra (prayer hands) combines the grounding benefits of Tree Pose with the centering quality of bringing hands to heart. This variation encourages inner focus and calm.
Step-by-Step Instructions
- 1
Stand tall
- 2
Shift weight to one foot
- 3
Place sole of opposite foot on calf or thigh
- 4
Bring palms together at chest
- 5
Hold steady breaths
Alignment Cues
- Press foot into leg and leg into foot
- Lift through spine
- Relax shoulders
- Keep hips level
Benefits
- Enhances balance and focus
- Strengthens legs and core
- Improves posture
- Calms the nervous system
- Builds body awareness
Modifications
- Use wall or chair support
- Lower lifted foot to ankle
- Shorten hold time
Variations
- Arms overhead
- Eyes closed
- Dynamic entry and exit
Cautions & Contraindications
Cautions
- Avoid knee strain
- Maintain steady breathing
- Exit slowly if wobbling
Avoid this pose if you have:
- Recent knee surgery
- Severe balance issues
Quick Facts
Primary Focus
hipsSecondary Focus
legscore
Suggested Hold
30 seconds
Tags
balancestandingstabilitycenteringmeditation
Equipment
wall
