Tree Pose

Vrikshasana

vrik-SHAH-sah-nah

A classic balancing pose that cultivates focus, stability, and inner calm. Tree Pose strengthens the standing leg and ankle while gently opening the hips. By rooting down through one foot and lifting through the crown of the head, you develop the concentration and poise that translate to both on- and off-the-mat life.

How to do Tree Pose

1. Begin in Mountain Pose and shift your weight onto your left foot, rooting down firmly through all four corners. Fix your gaze on a steady, unmoving point at eye level (your drishti).
2. Bend your right knee and place the sole of your right foot on your inner left thigh, calf, or ankle -- never directly on the knee joint. Press the foot and leg into each other for stability.
3. Bring your hands to heart center in Anjali Mudra (prayer position), or extend your arms overhead like branches of a tree. Keep your shoulders relaxed.
4. Root down strongly through your standing foot while lengthening upward through the crown of your head. Keep your core gently engaged and your hips level.
5. Hold for five to eight steady breaths, then slowly release and repeat on the other side. If you wobble, simply refocus your gaze and regain your balance.

Benefits of Tree Pose

• Strengthens the ankles, calves, and thigh muscles of the standing leg
• Improves overall balance and proprioception
• Opens the hips and stretches the inner thighs
• Builds concentration and mental focus
• Promotes a sense of grounding and calm

Muscles Engaged

Modifications & Variations

• Place the foot on the calf or ankle instead of the inner thigh for a gentler variation
• Keep one hand on a wall or chair for added stability while building balance
• Practice with your back against a wall to build confidence

Cautions

• Avoid if you have a recent ankle or knee injury on the standing leg
• Those with vertigo or balance disorders should practice near a wall
• Do not place the foot directly on the knee joint