Yoga · Beginner
Tree pose
Vrksasana
Tree pose is a one legged balance with the sole of one foot resting against the opposite leg. It builds steady balance and strength in the standing leg, and careful foot placement keeps the knee comfortable.
How to do Tree pose
- 1Stand in mountain pose and shift your weight onto your left foot.
- 2Press evenly through your left foot and keep a micro bend in your left knee.
- 3Lift your right foot and place the sole on your inner left ankle, calf, or upper inner thigh.
- 4Keep your foot above or below the knee rather than pressing on the side of the knee joint.
- 5Press your foot and standing leg into each other and level your hips.
- 6Bring your palms together at your chest or reach your arms overhead.
- 7Rest your gaze on a still point ahead and hold for five to eight breaths before switching sides.
Common mistakes and how to fix them
The foot presses into the side of the knee.
Move the foot down to the inner ankle or calf, or lift it fully above the knee onto the inner thigh.
The standing hip pushes out to the side.
Draw the standing hip in toward the midline so your pelvis stays level and centered over your foot.
The standing knee locks.
Soften the knee slightly and lift through the thigh muscles instead.
The lifted foot keeps sliding down the leg.
Press the foot and leg into each other with equal force, or move the foot lower to the calf.
Modifications
- Keep your toes on the floor with your heel against the inner ankle, like a kickstand.
- Stand next to a wall and rest one hand on it for support.
- Keep your hands at your chest instead of overhead to make balancing easier.
Benefits
- Builds balance and steady focus.
- Strengthens the feet, ankles, and standing leg.
- Gently opens the hip of the lifted leg.
- Encourages tall, centered posture.
Breath
Keep the breath slow and smooth. A held breath often makes balance harder, so let each exhale steady you.
Take care
Practice near a wall or chair if your balance is unsteady, and take care with ankle or knee injuries. Stop if you feel sharp pain.
Tree pose questions
Can I put my foot on my knee in tree pose?
It is best to avoid pressing the foot into the side of the knee. Place it on the ankle, the calf, or the inner thigh instead.
Why do I keep falling out of tree pose?
Balance changes from day to day. Rest your gaze on a still point, keep breathing, and start with your toes on the floor or a hand on the wall.
How long should I hold tree pose?
Start with five breaths on each side. Build toward thirty seconds to one minute as your balance improves.
