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
- Family
- Balance
- Hold
- 5–10 breaths per side
- Works
- Ankles, legs, hips, core
- 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
Begin Begin in Mountain Pose.
- 01
From Mountain Pose, shift weight into the left foot.
- 02
Bend the right knee and place the right foot on the left inner ankle, calf or thigh — never on the knee joint.
- 03
Press foot and leg into each other to stabilise.
- 04
Lengthen the tailbone toward the floor and keep the hips level.
- 05
Bring palms together at the chest or extend arms overhead like branches.
- 06
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
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”
Common mistakes
Placing the foot on the knee, hiking the hip of the standing leg, and holding the breath.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Keep the toes on the floor (kickstand), or stand next to a wall.
Variations
- Arms overhead
- Eyes closed
- Half Lotus Tree for advanced practitioners
Props
- Wall or chair for support
- Block under raised foot
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Use a wall with balance concerns, vertigo or low blood pressure. Keep the foot off the knee joint.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Described in medieval hatha texts and depicted in temple carvings; one of the few standing poses with a long recorded history.
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.