Yoga poses
Tree PoseVrikshasana
Vrikshasana, or Tree Pose, is a standing balance where one foot rests on the inner leg of the standing leg and the hands come together at the chest or overhead. It's a gentle way to practise balance and focus.
Key takeaways
- Place the foot on the calf or inner thigh, never on the knee.
- Fix your gaze on one still point.
- Use a wall for support when starting.
- Practise both sides equally.
How to do Tree Pose
Start in Tadasana
Stand tall with weight evenly on both feet.
Shift your weight
Move your weight onto your left foot.
Place the foot
Bring the right sole to the left ankle, calf or inner thigh. Avoid pressing on the knee.
Hands and gaze
Join palms at the chest or raise arms overhead. Look at one fixed point.
Hold and switch
Hold for 3–5 breaths, then repeat on the other side.
Easier versions
- Keep the toes on the floor with the heel on the ankle.
- Stand next to a wall and touch it lightly.
Common mistakes
- Resting the foot on the knee joint.
- Letting the standing hip push out to the side.
- Looking around instead of at one point.
Safety
- Skip or use a wall if you feel dizzy or have balance problems.
- Move slowly and stop if you feel pain. If you are pregnant, recovering from an injury or surgery, or have a medical condition, ask a doctor or qualified yoga teacher before trying this.
Make it a tiny habit
While your morning chai brews, hold Tree Pose for 3 breaths on each side, with a hand on the kitchen counter if needed.
Frequently asked questions
Is Tree Pose good for beginners?
Yes. Start with the foot at the ankle or calf and use a wall for support until your balance improves.
Why can't I balance in Tree Pose?
Balance takes practice. Fix your gaze on a still point, press the foot and leg into each other, and start with a lower foot position.
General wellness information, not medical advice. Please consult a doctor or a qualified teacher before starting new exercises.