Tree pose (Vrikshasana): steps, foot positions and balance tips

What is Tree pose?

Vriksha means tree in Sanskrit. You stand on one leg with the other foot resting against the standing leg and the arms raised or at the chest, like a tree rooted in the ground and growing upward. It is one of the standing poses in the Common Yoga Protocol practised on International Day of Yoga.

How to do Tree pose

1. Start in TadasanaFeet together, weight even. Fix your gaze on one still point at eye level.
2. Shift your weightMove it onto your left foot. Spread the toes and feel the whole sole on the floor.
3. Place the right footOn the ankle, the inner calf or the inner thigh, using your hand if needed. Never on the side of the knee.
4. Press foot and leg togetherPress the foot into the leg and the leg back into the foot. This steadies you.
5. Bring the hands togetherPalms together at the chest, or arms raised overhead if steady.
6. Hold and breathe5 to 10 slow breaths. Keep the standing knee soft, not locked.
7. Come out slowly and switchLower the foot, return to Tadasana, then do the other side.

Three foot positions, easy to full

Tips for steadier balance

• Fix your gaze. A still point at eye level, not a moving fan or person.
• Grip the floor gently. Spread the toes of the standing foot.
• Use the wall. Stand side-on and rest a fingertip on it. Remove it when you can.
• Breathe slowly. Holding the breath makes you wobble more.
• Expect one side to be harder. That is normal.
• Accept the wobble. Small movements are your balance at work. If you fall out, simply step back in.

Benefits

• BalanceStanding on one leg trains the reflexes and muscles of the foot, ankle and hip that keep you steady, which matters more with age.
• Leg and ankle strengthThe standing leg works throughout the hold.
• Hip openingThe bent leg gently opens the hip.
• FocusBalancing needs full attention, which quietens a busy mind for a few breaths.
• PostureStanding tall on one leg strengthens the muscles that hold the pelvis level.

Common mistakes

• Pressing the foot into the side of the knee.
• Letting the hip of the standing leg jut out to the side. Keep the hips level.
• Locking the standing knee.
• Looking around the room.
• Raising the arms before the base is steady.

Who should take care

• Seniors and people at risk of falls: use the kickstand position and a wall or chair back.
• Vertigo, low blood pressure or dizziness: keep the hands at the chest and practise by a wall.
• Knee, hip or ankle injuries: choose the foot position that causes no pain.
• Pregnancy: balance changes as the bump grows. Use a wall for support.

Tree pose: common questions