Tree Pose
Tree Pose: Step-by-Step Instructions
No one knows how challenging it is to stand on one leg until they have tried Tree Pose, also known as Vrksasana. This foundational balance posture strengthens the legs, opens the hips, and cultivates focus and stability.
Vrksasana
(Pronounced as "vrick-SHAHS-anna")
| Attribute | Details |
|---|---|
| Sanskrit Name | Vrksasana |
| Meaning | "Vrksa" means "tree" |
| Pose Level | Level 1 (Beginner) |
| Key Principle | Push down while stretching up with equal force |
| Hold Duration | Up to 1 minute per side |
The Sanskrit word vrksa means "tree." Here you will learn how to lengthen your body up and down at the same time like a tree. Pushing down while stretching up with equal force is the key to balance.
How to do Tree Pose
| Step | Action | Focus |
|---|---|---|
| 1 | Stand in Tadasana, lift right foot to inner left thigh | Heel at root of thigh |
| 2 | Point right toes down, press sole evenly against thigh | Center pelvis over left big toe |
| 3 | Press left foot into floor, align pelvis with hands | Neutral spine, no arching |
| 4 | Inhale, lift arms toward the sky | Arms behind ears if possible |
| 5 | Breathe normally, gaze at a fixed point | Hold up to 1 minute, repeat on other side |
Step One
Stand up as tall as you can with your feet together in Tadasana. Bend your right knee and turn the knee out to your right side as you lift the right foot.
Grab your right foot with your hands and pull the right heel up to press against the inside of the left thigh. Pull your foot all the way up so the heel is at the root of your thigh.
Step Two
Adjust your right foot so that the right toes point straight down to the floor. Make sure the entire sole of your right foot is pressing evenly against the inside of your left thigh. Adjust your center of gravity so that the center of your pelvis is above your left big toe on the floor.
Step Three
Push your left foot firmly into the floor as you hold your left leg straight and balance. Put one hand on your lower abdomen and the other hand on your sacrum at your lower back.
Use the pressure of your hands to adjust yourself so that you're not sticking out your lower back or your belly. When you feel that your hands are parallel to each other, you will know you've aligned your pelvis properly.
Step Four
Now inhale as you slowly lift both arms straight up together toward the sky. If you cannot maintain your balance while lifting your arms, keep your hands on your hips instead and focus on pressing your right foot firmly against your left leg. Your goal is to eventually lift your arms up enough that they are behind your ears.
Step Five
Breathe normally and gaze at a fixed point in front of you. Remain in this position for up to a minute. Then exhale as you lower the arms and foot to return to Tadasana. Switch legs to repeat the posture on the opposite side and hold it for the same amount of time.
Beginner's Tip:
If your foot tends to slide down the inside of your thigh no matter how hard you press the foot and thigh together, pull up one end of your yoga mat and place it so that you sandwich the yoga mat between your foot and your inner thigh. The added friction of the mat will give you extra support to keep your foot in place. Alternatively, you can place your foot on the inside of your calf rather than your thigh; just avoid pressing directly against the knee joint.
Pose Information
| Detail | Information |
|---|---|
| Sanskrit Name | Vrksasana |
| Pose Level | Level 1 (Beginner) |
| Primary Focus | Balance and stability |
| Cautions | Headaches, irregular blood pressure, recent ankle/knee injuries |
Sanskrit Name:
Vrksasana
Pose Level:
Level 1
Contraindications and Cautions:
Headaches caused by excessive neck and shoulder strain
Irregular blood pressure
Ankle or knee injuries less than 3 months old
Modifications and Props:
If it is difficult for you to hold your balance, practice the pose by standing against a wall. That way, you can lean back slightly on the wall for support while also checking your alignment. Your leg, lower back, the backs of your shoulders, and your head should all maintain contact with the wall behind you. You can also place a yoga block between your foot and thigh for additional support.
Deepen the Pose:
Once you have stretched your arms up so high that your upper arms are behind your ears, bring the palms of your hands together above your head into Namaskar mudra. Open your armpits as much as possible and expand your chest. For an added challenge, try closing your eyes to further develop proprioception and balance.
Benefits:
| Benefit | Description |
|---|---|
| Leg Strength | Tones and strengthens the muscles of the standing leg |
| Flexibility | Stretches the groins, hips, chest, and shoulders |
| Posture | Improves overall postural alignment |
| Foot Health | Helps to correct flat feet by strengthening the arch |
| Focus | Builds concentration and mental steadiness |
| Core Stability | Engages core muscles to maintain balance |
Tones the legs
Stretches out the groins, hips, chest, and shoulders
Improves your posture
Helps to correct flat feet
Builds concentration and mental focus
Engages and strengthens core muscles
Variations:
| Variation | Modification |
|---|---|
| Half Lotus Tree | Place heel on top of thigh near hip bone instead of against inner thigh |
| Low Tree | Place foot on inner calf instead of thigh (beginner-friendly) |
| Eyes Closed | Close eyes while in the pose to challenge proprioception |
Try doing Half Lotus while in Tree Pose. Instead of pressing the sole of your foot against the inside of your thigh, pull the foot up higher so that your heel presses into the top of the thigh just underneath the hip bone.
Extend your lifted foot through the heel so that you are not pointing your toes. Press your raised foot hard into your standing leg to keep it there when your hands let go of the foot.
Then your lifted knee will automatically descend lower into perfect Half Lotus posture. Press your palms together in Namaskar mudra as you hold the posture.
Partnering:
| Partner Action | Purpose |
|---|---|
| Hand between shoulder blades, gentle push in and up | Lengthens spine and lifts sternum |
| Press arm back behind ears and tug upward | Deepens arm extension from shoulder base |
| Repeat on opposite side | Ensures balanced alignment in both arms |
Ask a partner to stand by your side and help you lift the arms. They should stand next to you to see your profile.
Ask them to place one hand between your shoulder blades and push your spine slightly in and up with gentle pressure. This will help you lengthen your arms from the bottom of your shoulders and lift your sternum. With the other hand, they can press your arm back behind your ears and slightly tug your arm upward.
Then they can stand on your other side and do the same thing for the other arm.