BalancingIntermediate
Tree Pose
Vrksasana
About This Pose
Tree Pose (Vrksasana) is a standing balance posture that strengthens the legs and core while improving concentration. With the foot placed on the inner leg (avoid the knee), it encourages steadiness and calm.
Step-by-Step Instructions
- 1
Stand tall in Mountain
- 2
Shift weight into one foot
- 3
Place other foot to ankle or inner thigh (not knee)
- 4
Hands at heart or overhead
- 5
Switch sides
Alignment Cues
- Stand tall through spine
- Hips level and forward
- Press foot and leg into each other gently
Benefits
- Improves balance and focus
- Strengthens ankles and legs
- Engages core and posture
- Builds hip stability
Modifications
- Toe to floor kickstand
- Back to wall support
- Hands at waist if shoulders tight
Variations
- Arms overhead
- Half Lotus Tree (advanced)
- Dynamic toe taps
Cautions & Contraindications
Cautions
- Do not press foot into the knee joint
- Keep standing hip stable
- Use support if wobbling
Avoid this pose if you have:
- Acute ankle injury
- Severe balance disorders (use wall)
Quick Facts
Primary Focus
anklesSecondary Focus
legscorehips
Suggested Hold
45 seconds
Tags
standingbalancefocuships
Equipment
wall
