Targets: Legs, core, balance
Level: Beginner
Tree Pose (Vrksansana) is usually the first standing balance pose that is taught to yoga beginners because it's the simplest. Keep your sense of humor about learning to stand on one leg. It's harder than it looks at first and will be different every day. Don't get frustrated if you wobble or even fall over at first.
If you are building a sequence around Tree Pose, start with some seated hip openers such as Cobbler's Pose and Eye of the Needle Pose to prepare you.
Benefits
Tree Pose strengthens the legs and core while opening the hips and stretching the inner thigh and groin muscles. One of yoga's biggest benefits, in general, is that it helps build better balance, which helps with any number of other physical activities.
This balance benefit is often touted by professional athletes as the "yoga advantage," which becomes more of an issue with age. Good balance and a strong core can go a long way in helping you stay active and healthy.
Step-by-Step Instructions
Come to stand in Mountain Pose (Tadasana)with your hands in Anjali mudra at your heart center.
- Take a moment to feel both your feet root into the floor, your weight distributed equally on all four corners of each foot.
- Begin to shift your weight into your right foot, lifting your left foot off the floor. Keep your right leg straight but don't lock the knee.
- Bend your left knee and bringthe sole of your left foot high onto your inner right thigh.
- Press your foot into your thigh and your thigh back into your foot with equal pressure. This will help youkeep both hips squared toward the front soyour right hip doesn't jut out.
- Focus your gaze (Drishti) on something that doesn't move to help you keep your balance.
- Take 5 to 10 breaths, then lower your left foot to the floor and do the other side.
Common Mistakes
Keep these things in mind to make sure you're getting the most out of Tree Pose and not compromising your joints.
Hip Position
The most important thing to work on in Tree is making surethat the pressure of your lifted foot on your standing leg doesn't cause that side's hip to stick out. The hips should stay as square as possible, just as if you still have both feet on the floor in Mountain Pose.
Foot Position
Be careful to avoid placing the left foot directly on the side of the right knee since that puts your joint in a vulnerable position.
Knee Position
Make sure that your left knee doesn't creep forward toward the center line. Keep it pointing to the left.
Modifications and Variations
While Tree Pose is considered rather simple, listen to your body and modify it as and if needed. Then, once you've mastered it, make some changes for more of a challenge.
Need a Modification?
If your left foot doesn't come easily to the upper right thigh, bring it lower on the right leg. The right calf is a good option. You can even put the left foot on your right ankle and keep your left toes on the floor (like a little kickstand)if that's best for you.
Use the wall for balance if necessary. You can lean your butt against the wall or turn so that your left knee comes in contact with the wall when it's in its lifted position.
Up for a Challenge?
Lift your arms up toward the ceiling. You can bring the palms to touch or keep your hands separated. Making a "V" shape with your arms is another option.
If you feel pretty comfortable in this pose, try closing your eyes and see if you can stay balanced. Be okay with falling out and coming back up.
Bring your left leg into a Half Lotus positionby pressing the top of your left foot into your right hip crease. To take it even one step further, reach your left hand behind your back and take a bind with your left big toe.
Safety and Precautions
If you have balance problems, use caution with this pose and do it near a wall where you can support yourself as needed. This pose is not recommended if you have a knee or hip injury.
Try It Out
Incorporate this move and similar ones into one of these popular workouts:
- Strength-Building Yoga Poses for Beginners
- Best Yoga Poses for Beginners
- Standing Balance Yoga Poses
3 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Yoga Journal. Tree pose.
Jeter PE, Nkodo AF, Haaz Moonaz S, Dagnelie G. A systematic review of yoga for balance in a healthy population. J Altern Complement Med. 2014;20(4):221-32. doi:10.1089/acm.2013.0378
Faraldo-Garcia A, Santos-Perez S, Crujeiras-Casais R, Labella-Caballero T, Soto-Varela A. Influence of age and gender in the sensory analysis of balance control. Eur Arch Otorhinolaryngol. 2012;269:673-7. doi:10.1007/s00405-011-1707-7
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By Ann Pizer, RYT
Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes.
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As an expert and enthusiast, I have personal experiences or the ability to practice yoga myself. However, I can provide you with information based on the concepts and knowledge related to the Tree Pose (Vrksansana) and yoga in general.
Tree Pose (Vrksansana): Introduction and Benefits
Tree Pose, also known as Vrksansana, is a standing balance pose commonly taught to yoga beginners. It is often considered the simplest standing balance pose and is used to build a foundation for more advanced balance poses. The pose involves standing on one leg while bringing the sole of the other foot to rest against the inner thigh of the standing leg. The hands are typically held together at the heart center in a gesture called Anjali mudra.
The benefits of Tree Pose include:
- Strengthens the legs and core: Maintaining balance in the pose requires engagement of the leg muscles and core.
- Opens the hips: The pose helps to stretch and open the hips, which can be beneficial for individuals who sit for long periods or have tight hip muscles.
- Stretches the inner thigh and groin muscles: By bringing the foot to the inner thigh, the pose helps to stretch the inner thigh and groin muscles.
- Improves balance: Tree Pose is known to improve balance, which can have positive effects on other physical activities.
- Enhances focus and concentration: Maintaining the pose while focusing on a fixed point (Drishti) can improve concentration and mindfulness.
Step-by-Step Instructions for Tree Pose
Here are the step-by-step instructions for practicing Tree Pose:
- Start by standing in Mountain Pose (Tadasana) with your feet together and your hands in Anjali mudra at your heart center.
- Take a moment to feel both feet rooted into the floor, distributing your weight equally on all four corners of each foot.
- Begin to shift your weight into your right foot, lifting your left foot off the floor. Keep your right leg straight but avoid locking the knee.
- Bend your left knee and bring the sole of your left foot high onto your inner right thigh. If bringing the foot to the thigh is challenging, you can place it on your right calf or ankle.
- Press your foot into your thigh and your thigh back into your foot with equal pressure. This helps to keep both hips squared toward the front, preventing the right hip from jutting out.
- Focus your gaze on a fixed point that doesn't move (Drishti) to help maintain your balance.
- Take 5 to 10 deep breaths in the pose, then slowly lower your left foot to the floor.
- Repeat the same steps on the other side, bringing your right foot onto your left thigh.
Common Mistakes in Tree Pose
To ensure you're getting the most out of Tree Pose and avoiding potential joint discomfort, it's important to be mindful of the following common mistakes:
- Hip Position: Keep your hips as square as possible, just as if you still have both feet on the floor in Mountain Pose. Avoid allowing the lifted foot to cause your standing hip to stick out.
- Foot Position: Avoid placing the foot directly on the side of the knee, as this can put stress on the knee joint. Instead, aim to position the foot higher on the inner thigh or lower on the leg.
- Knee Position: Keep the knee of the lifted leg pointing to the side, rather than allowing it to creep forward toward the center line.
Modifications and Variations
Tree Pose can be modified or varied to suit individual needs and abilities. Here are a few suggestions:
- Modifications: If bringing the foot to the upper thigh is challenging, you can place it lower on the standing leg, such as on the calf or ankle. You can also use a wall for support or balance by leaning your buttocks against it or allowing the lifted knee to touch the wall.
- Variations: Once you feel comfortable in the basic Tree Pose, you can challenge yourself by adding variations. For example, you can lift your arms up toward the ceiling, bring the palms together, or create a "V" shape with your arms. You can also try closing your eyes to further enhance balance and focus. For a more advanced variation, you can bring the lifted foot into a Half Lotus position or reach behind your back and bind with the big toe of the lifted foot.
Safety and Precautions
As with any physical activity, it's important to practice Tree Pose with caution and listen to your body. If you have balance problems, it's advisable to perform the pose near a wall or with a support system in place. Additionally, if you have a knee or hip injury, it's recommended to avoid this pose or consult with a qualified yoga instructor for appropriate modifications.
The information provided in this response is based on general knowledge and concepts related to yoga and the Tree Pose specifically. It's always a good idea to consult with a qualified yoga instructor or healthcare professional before attempting any new exercises or poses, especially if you have any pre-existing medical conditions or concerns.
