Vrikshasana

Tree Pose

Intermediate

Overview

Vrikshasana, or Tree Pose, is a beautiful balancing pose that mimics the steady, grounded nature of a tree. This pose challenges your balance while building strength in the standing leg and improving focus and concentration.

Benefits

Improves balance and stability
Strengthens legs, ankles, and feet
Opens hips and stretches inner thighs
Enhances focus and concentration
Builds confidence and mental clarity
Promotes a sense of grounding and calm

Step-by-Step Instructions

Starting Position

Begin in Mountain Pose (Tadasana) with your feet hip-width apart and arms at your sides. Find your balance and center yourself.

Shift Your Weight

Shift your weight onto your left foot, pressing it firmly into the ground. Feel the strength and stability in your standing leg.

Lift Your Right Foot

Bend your right knee and place the sole of your right foot on the inner thigh of your left leg, above or below the knee (never on the knee).

Find Your Balance

Press your foot into your leg and your leg into your foot. Find a focal point (drishti) to help maintain your balance.

Raise Your Arms

Bring your palms together at your heart center, or extend your arms overhead like branches. Hold for 30 seconds to 1 minute, then repeat on the other side.

Modifications

For Balance Challenges

Keep your toe on the ground and heel against your ankle, or practice near a wall for support.

For Tight Hips

Place your foot lower on the calf or use a yoga block between your foot and leg for support.

For Beginners

Start with hands at heart center rather than overhead, and hold onto a chair or wall if needed.

Precautions

Knee Placement

Never place your foot directly on the side of your knee, as this can cause injury to the knee joint.

Ankle or Foot Injuries

Avoid this pose if you have recent ankle or foot injuries that affect your balance.

High Blood Pressure

Keep your arms at heart center rather than overhead if you have high blood pressure.