BalancingIntermediate

Tree Pose

Vrksasana

www.yoga-sequencing.com

About This Pose

Tree Pose (Vrksasana) is one of the most recognizable and beloved yoga postures, representing the grace and stability of a tree rooted firmly in the earth while reaching toward the sky. The Sanskrit name comes from "Vrksa" meaning tree. This foundational balance pose appears in many yoga traditions and is often one of the first balancing postures students learn. Despite its apparent simplicity, Tree Pose offers profound benefits—it develops concentration, strengthens the standing leg, opens the hips, and cultivates a sense of grounding and calm. The pose teaches us to be both rooted and expansive, strong yet flexible, focused yet relaxed. Like a tree that sways in the wind but doesn't fall, practitioners learn to find steadiness amid life's challenges. Tree Pose is accessible to beginners while still offering depth for advanced practitioners through variations and longer holds.

Step-by-Step Instructions

1
Begin in Mountain Pose (Tadasana), feet together, weight evenly distributed
2
Shift your weight onto your left foot, grounding through all four corners
3
Bend your right knee and bring the sole of your right foot to your left inner thigh, calf, or ankle
4
Never place the foot directly against the knee joint
5
Press the foot and inner leg into each other for stability
6
Bring your hands to prayer position at your heart (Anjali Mudra)
7
Find a fixed point to gaze at (drishti) to help maintain balance
8
Once stable, you can extend the arms overhead like branches
9
Keep the standing leg strong, hip points facing forward
10
Hold for 5-10 breaths, breathing smoothly and evenly
11
Release the foot slowly and return to Mountain Pose
12
Repeat on the second side

Alignment Cues

Root down firmly through the standing foot, spreading the toes
Keep the pelvis neutral—avoid letting the hip of the lifted leg push out
Engage the standing leg's quadriceps without locking the knee
Lengthen the spine and reach the crown of the head toward the ceiling
Draw the shoulders down away from the ears
Press the foot and thigh equally into each other
Keep both hip points facing forward

Benefits

Improves balance, focus, and concentration significantly
Strengthens the thighs, calves, ankles, and spine
Opens the hips and groin, improving hip joint flexibility
Builds stability in the standing leg and ankle
Helps reduce flat feet and relieves sciatica symptoms
Calms the mind and relieves stress and anxiety
Improves posture and body awareness
Develops neuromuscular coordination
Can help lower blood pressure when practiced regularly

Modifications

Place the foot lower on the calf or at the ankle with toes on the floor
Practice with your back against a wall for support
Keep hands at heart center instead of reaching overhead
Hold onto a chair back or wall with one hand for balance
Practice with eyes open; close eyes only when very stable

Variations

Arms overhead with palms together or shoulder-width apart
Swaying Tree: Gently sway the arms overhead like branches in wind
Tree Pose with side bend: Reach arms overhead and lean to one side
Eyes closed: Challenge balance by closing the eyes
Tree Pose in Half Lotus: Place foot at opposite hip crease

Cautions & Contraindications

Cautions

Never place the lifted foot directly on the knee—keep it above or below
Start with a lower foot position and progress gradually
Use a wall or chair for support if balance is challenging
Keep the standing knee soft with a micro-bend
If you lose balance, simply reset and try again—wobbling is part of the practice