StandingBeginner
Tree Pose
Vrikshasana
Tree Pose (Vrksasana) channels the steadiness of a rooted tree—one leg grounds into earth while the spine lengthens upward with alert, easeful focus.
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How to Perform
- 1
Begin in Tadasana and root down through the standing foot, lifting the inner arch.
- 2
Externally rotate the opposite hip, placing the sole high on the inner thigh or shin while keeping toes pointing down.
- 3
Press foot and leg into each other to stabilize the pelvis and lengthen tailbone toward the floor.
- 4
Draw palms to heart or reach arms overhead, keeping shoulders soft and ribs stacked over hips.
- 5
Hold for 3–5 breaths, steadying the gaze on a single point before switching sides.
Benefits
- Builds single-leg balance, ankle stability, and proprioception.
- Strengthens standing leg, hips, and core while opening the lifted hip.
- Fosters mental steadiness and breath awareness for focused attention.
Alignment Cues
- Stack standing ankle, knee, and hip in one line.
- Keep pelvis level and tailbone descending.
- Lifted foot presses above or below the knee—not on it.
- Maintain even length through both sides of the waist.
Common Mistakes
No common mistakes listed.
Contraindications
- • Recent ankle or knee injury
- • Vertigo or balance disorders without support
Recommended Props
WallChairBlock under lifted foot for support