Tree Pose (Prayer Hands)
Vrksasana with Anjali Mudra
About This Pose
Tree Pose with Prayer Hands (Vrksasana with Anjali Mudra) represents the quintessential expression of this beloved balance pose, combining physical steadiness with the spiritual gesture of Anjali Mudra—palms pressed together at the heart center. This hand position, also known as Namaste hands, represents the union of individual consciousness with universal consciousness and adds a meditative quality to the balance practice. The prayer position also helps center the body weight and provides proprioceptive feedback that aids balance. This variation is practiced at all levels, from beginners using lower foot positions to advanced practitioners with the foot at the inner thigh. The combination of balance work with the heart-centered hand position makes this a complete practice for body, mind, and spirit.
Step-by-Step Instructions
- 1
Begin in Mountain Pose, feet together, arms at sides
- 2
Bring palms together at the heart in Anjali Mudra
- 3
Shift weight onto the left foot, grounding firmly
- 4
Bend the right knee and place the foot on the left leg
- 5
Choose ankle, calf, or inner thigh—never the knee
- 6
Press foot and leg into each other
- 7
Keep hands at heart center, thumbs touching sternum
- 8
Find a fixed point ahead for your gaze (drishti)
- 9
Lengthen from tailbone through crown
- 10
Breathe smoothly for 5-10 breaths
- 11
Lower foot and hands, then switch sides
Alignment Cues
- Press palms evenly together at heart center
- Keep elbows pointing out to the sides
- Align thumbs with the sternum
- Ground through all four corners of standing foot
- Keep hips level and facing forward
- Lengthen the spine upward
- Soften the shoulders down and back
Benefits
- Combines physical balance with mindful presence
- Centers energy at the heart chakra
- Improves focus and concentration
- Strengthens legs, ankles, and core
- Opens the hips gently
- Promotes feelings of calm and groundedness
- Improves posture and body awareness
- Creates a meditative state while standing
Modifications
- Use lower foot positions for stability
- Practice near a wall with one hand for support
- Keep hands in prayer even with wall support
- Try seated Tree Pose in a chair
Variations
- Arms overhead in temple pose (palms together above)
- Arms as branches reaching up and out
- Eyes closed for deeper meditation
- Gentle swaying like a tree in the wind
Cautions & Contraindications
Cautions
- Place the foot at an appropriate height for your level
- Never press the foot directly against the knee
- Keep the standing knee soft
- Maintain steady breathing throughout
- Use support if balance is challenging
Avoid this pose if you have:
- Acute knee or ankle injuries
- Severe balance disorders without support
- Low blood pressure (may cause dizziness)
- Inner ear problems affecting balance
Quick Facts
Primary Focus
legsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
