Tree Pose (Vrksasana)
A standing balance pose where you stand on one leg with the other foot pressed against your ankle, calf, or inner thigh.
Tree Pose (Vrksasana) is a one-legged balance: one foot rests on the inner ankle, calf, or thigh of the standing leg, never the knee. It works the foot, ankle, and hip muscles that keep you steady. Hold 3 to 5 breaths per side. With balance problems or a history of falls, practice next to a wall or chair.
| Sanskrit name | Vrksasana |
|---|---|
| Category | Poses |
| Difficulty | Beginner |
| Position | Standing |
| How long to hold | 3–5 breaths each side |
| Kneeling, floor, wrists | No kneeling · No floor needed · Little or no weight on the hands |
| Body areas | Feet and ankles, Hips, Calves |
| Primary benefit | Builds balance and strengthens the ankles and hips |
| Muscles worked | Foot and ankle stabilizers, Calves, Hip abductors (gluteus medius), Quadriceps of the standing leg, Inner thigh and hip of the lifted leg (stretched), Deep core muscles |
| Breathing | Breathe slowly and evenly through the nose for 3–5 breaths; if you're holding your breath, lower the foot |
| Safe for seniors | Yes |
| Contraindications | Balance problems or a history of falls (always use a wall or chair), Recent ankle, knee, or hip injury, Dizziness or vertigo, Knee pain in the lifted leg when the hip turns out (keep the foot at the ankle) |
What is Tree Pose?
Tree Pose, or Vrksasana, is the first balance pose most people learn. You stand on one leg, turn the other knee out, and place that foot on the inside of the standing leg at the ankle, calf, or inner thigh. Your hands come together at your chest or rest on your hips, and your gaze stays on one point on the floor a few feet ahead.
Physically, Tree Pose works the small muscles of the foot and ankle, the muscles around the standing hip that keep the pelvis level, and the deep core. The lifted leg gets a mild stretch at the inner thigh and hip. Wobbling is normal and is part of the work: each small correction is your body practicing balance.
In class, Tree Pose usually comes after standing poses that warm up the legs. It's easy to make easier or harder. Keeping the toes of the lifted foot on the floor like a kickstand, or resting a hand on a wall or chair, makes it steadier. Moving the foot higher up the leg or raising your arms makes it more challenging. Never press the foot into the side of the knee, which puts sideways pressure on the joint.
On benefits: NCCIH reports that in a review of studies in healthy people, 11 of 15 found that yoga improved at least one measure of balance. That research looked at yoga practice overall, not Tree Pose alone, but balance poses like this one are a regular part of that practice.
Step-by-step instructions
- Start in Mountain Pose and shift your weight onto your left foot.
- Turn your right knee out and place your right sole on your left ankle, calf, or inner thigh, never on the side of the knee.
- Press the foot and leg into each other.
- Bring your palms together at your chest, or rest your hands on your hips.
- Fix your gaze on one point on the floor a few feet ahead.
- Hold for 3 to 5 breaths.
- Lower the foot and switch sides.
Easier and harder versions
Easier
Kickstand Tree Pose
Keep the toes of your lifted foot on the floor and rest that heel on your standing ankle. Turn the knee out and hold for 3 to 5 breaths.
Tree Pose with a hand on the wall
Stand next to a wall or behind a sturdy chair and rest one hand on it. Place your foot on your ankle, calf, or inner thigh as usual, never on the side of the knee.
Standard
Tree Pose
Follow the steps above and hold for 3–5 breaths each side.
Harder
Tree Pose with arms overhead
Once you can hold 5 steady breaths with your foot on your inner thigh, reach both arms overhead, shoulder-width apart. Keep your hips level and lower the arms if you start to wobble.
Tips & modifications
- Beginner: Fix your gaze on one point on the floor a few feet ahead. A still gaze makes balancing easier.
- Common mistake: Pressing the foot into the side of the knee. Place it below the knee on the calf or ankle, or above it on the inner thigh.
- Common mistake: Letting the standing hip jut out to the side. Press the foot and leg into each other and keep your hips level.
- Easier or harder: Kickstand version: keep the toes of your lifted foot on the floor with the heel resting on your standing ankle.
- Easier or harder: Rest a hand on a wall or the back of a sturdy chair. You still get the balance practice with less risk of falling.
- Safety: If you have balance problems or a history of falls, practice next to a wall or behind a sturdy chair every time.
Safety
If you have any of the contraindications listed above, or a health condition, talk to your doctor before practicing. Stop if you feel sharp pain, dizziness, or numbness. Use props and modifications as needed, especially if you are 50+ or new to yoga.