Tree Pose
Vrksasana roots you through one leg like a tree. It is one of the oldest recorded standing postures and a favourite for building focus.
- Level
- Beginner
- Hold
- 5–10 breaths per side
- Focus
- Balance and concentration
- Steps
- 6 cues · ~1 min
- Root down through the standing foot
- Foot and thigh press into each other
- Soft gaze, steady breath
Step by step
How to do Tree Pose
StartBegin in Mountain Pose.
- 1
From Mountain Pose, shift weight into the left foot.
- 2
Bend the right knee and place the right foot on the left inner ankle, calf or thigh — never on the knee joint.
- 3
Press foot and leg into each other to stabilise.
- 4
Lengthen the tailbone toward the floor and keep the hips level.
- 5
Bring palms together at the chest or extend arms overhead like branches.
- 6
Fix your gaze on a still point in front of you (drishti).
- ↩
Coming out. Lower the foot slowly, return to Mountain Pose and switch sides.
Breath
Slow, even breathing helps balance; if you hold your breath, you will wobble more.
Focus
Balance and concentration
Why practise it
Improves balance, strengthens ankles and legs and trains concentration.
Alignment
Cues & common mistakes
Aim for Standing knee soft, pelvis level, raised knee opens to the side.
Teacher’s cues
- “Root down through the standing foot”
- “Foot and thigh press into each other”
- “Soft gaze, steady breath”
Watch out for
Placing the foot on the knee, hiking the hip of the standing leg, and holding the breath.
Make it yours
Easier, harder, supported
Keep the toes on the floor (kickstand), or stand next to a wall.
- Arms overhead
- Eyes closed
- Half Lotus Tree for advanced practitioners
- Wall or chair for support
- Block under raised foot
In a sequence
Where it fits in a flow
Good to know
Questions
Why can't I put my foot on my knee in Tree?
Pressure on the side of the knee joint can strain it. Place the foot above or below the knee.
How can I balance better in Tree Pose?
Fix your gaze on a still point, press foot and leg together, and breathe slowly.
Described in medieval hatha texts and depicted in temple carvings; one of the few standing poses with a long recorded history.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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