Tree Pose

Vṛkṣāsana

Tree Pose
⇄ both sides
CategoryBalances TypeBalance LevelBeginner Hold30 sec MusclesLegs, Core, Hips BreathingCalm, even breathing

Tree Pose, or Vrikshasana, is usually the first balance pose in hatha yoga: you stand on one leg with the sole of the other foot pressed against the inside of the standing leg. It's beginner level. Tree is part of five sequences in the app and the Equilibrium flow, and Balance & Focus holds it the longest, 75 seconds per leg.

How to do it

  1. EnterShift your weight onto one leg. Place the sole of your other foot on your inner thigh or shin, but not on your knee. Bring your palms together in front of your chest or reach them up.
  2. HoldFix your gaze on a still point in front of you. Press your foot into your thigh and your thigh into your foot. Standing leg strong, the crown of your head reaching up.
  3. ExitSlowly lower your leg and return to Mountain Pose.
More detail

Raise your foot in stages. Start at the ankle: heel against the standing leg, toes on the floor. Then move your foot up to your shin, and only once your balance is solid, to your thigh. Skip the knee, because the joint doesn't need sideways pressure.

Your standing foot spreads its weight over three points: the base of the big toe, the base of the little toe and the heel. Open the knee of your bent leg out to the side, but keep your pelvis level, with both hip points facing forward.

Benefits

Develops balance and focus, strengthens the legs.

Tree strengthens your standing leg and the small muscles of your foot and opens the hip of your bent leg. At its heart, though, it's about attention: you can only hold your balance when your gaze and breath are calm.

That makes it a good pose for the beginning of a practice, when you need to gather yourself.

Cautions

  • Dizziness — practice near a wall

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Common mistakes

  • Placing your foot on your knee. Above or below the joint, never on it.
  • Jutting your hip out to the standing-leg side. Keep your body centered over your foot.
  • Locking your standing knee. The leg is straight but not hyperextended.
  • Lifting your shoulders along with your arms. If raised arms throw you off, keep your palms at your chest.

Modifications & variations

Half Lotus Tree Pose Half Lotus Tree Pose Intermediate Tree Pose with Side Bend Tree Pose with Side Bend Intermediate Half Tree Pose Half Tree Pose Beginner

Where it appears

Similar poses

Eagle Pose Eagle Pose Intermediate Warrior III Warrior III Intermediate Dancer Pose Dancer Pose Intermediate Extended Hand-to-Big-Toe Pose Extended Hand-to-Big-Toe Pose Intermediate Half Moon Pose Half Moon Pose Intermediate Extended Hand-to-Big-Toe Pose (Side) Extended Hand-to-Big-Toe Pose (Side) Intermediate

Questions

Why do I wobble in Tree Pose? A little swaying is normal: it's how the muscles of your foot and lower leg find balance. If you keep falling out, stand next to a wall and touch it with one hand. The app recommends exactly that if you're prone to dizziness.

How long do I balance in Tree Pose? From 25 to 75 seconds per leg in the sequences, and 30 seconds on the pose card.

How can I make Tree harder? Try the version with your foot on your thigh in Half Lotus, or close your eyes for a few seconds. Beginners, on the other hand, can start with Half Tree Pose, where your foot presses against your shin.

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