वृक्षासन

Tree Pose

Vrksasana

Vrksasana roots you through one leg like a tree. It is one of the oldest recorded standing postures and a favourite for building focus.

Add to a sequence ♡ Sign in to save

Hold: 5–10 breaths per side
Level: Beginner
Family: Balance, standing
Focus: Balance and concentration
Works: Ankles
Legs
Hips
Core
You’ll need: Wall or chair for support, Block under raised foot
Found in: Hatha, Gentle

“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).
Out
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 and steadiness, strengthens the feet, ankles and legs, opens the hip of the lifted leg and trains focused attention. Regular single-leg balance practice is linked with better balance, which matters more and more with age.

Go deeper

Tree Pose: what to know

Where to put the foot

Kickstand: heel against the standing ankle, toes on the floor; the easiest version
Calf: sole against the inner calf, below the knee
Inner thigh: sole high against the inner thigh, above the knee
Never on the side of the knee joint itself

How to balance better

Fix your gaze on a point that does not move, a little below eye level. Spread the toes of the standing foot and press down through the big toe, little toe and heel. Press the lifted foot and the standing leg into each other so they hold each other steady. Breathe slowly; holding the breath usually makes you wobble more. Wobbling is part of the pose: the small corrections are what build balance.

Arms and variations

Hands can rest at the heart in prayer position, on the hips, or reach overhead like branches. Closing the eyes makes Tree much harder because you lose visual cues, which is a good challenge once the basic pose is steady. In Half Lotus Tree, the lifted foot rests on the top of the opposite thigh; only try it with open, pain-free hips and knees.

An old pose

Standing on one leg is one of the oldest known yogic postures. A seventh-century rock carving at Mamallapuram in southern India shows an ascetic balancing on one leg with arms overhead, and the pose appears in later hatha texts as Vrksasana, from vrksa, tree.

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

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

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.

How long should I hold Tree Pose?

Five to ten breaths per side. As balance improves, build up to a minute.

Is Tree Pose good for seniors?

Yes, with support. Stand beside a wall or chair and start with the kickstand version. Balance practice is one of the most useful things for staying steady with age.

Why is one side harder than the other?

Almost everyone has a steadier side. Practise both, and give the harder side a few extra breaths.

In the tradition

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

As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.