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Vrikshasana (Tree Pose)

Vrikshasana, or Tree Pose, is standing tall like a tree, rooted to the ground while reaching upward. It strengthens balance, stability and focus. Your weight is centered on one leg with the other foot placed on the inner thigh or calf.

How to Do Tree Pose (Vrikshasana)

1. Starting Position:

   • Begin in Tadasana (Mountain Pose), standing tall with feet together and shoulders relaxed.

2. Foot Placement:

   • Shift your weight onto your left foot. Spread your toes and increase the surface area of your balancing foot.

   • Bend your right knee and place the sole of your right foot on your left inner thigh, calf or ankle (some yogis say to avoid pressure on the knee, and others say it is ok: avoid if you have knee issues).

   • Press the foot gently into the leg, and the leg back into the foot for stability.

3. Hips and Core:

   • Keep your hips facing forward.

   • Engage your core to maintain balance and elongate your spine.

4. Arms and Hands:

   • Bring your palms together in front of your chest (Anjali Mudra) or raise your arms overhead, keeping them parallel or palms touching.

   • Relax your shoulders and broaden your collarbones.

5. Gaze and Breathing:

   • Find a fixed point (Drishti) in front of you to help you balance.

   • Take slow, deep breaths staying steady and calm and focus your attention inwards.

6. Hold the Pose:

   • Hold for 30–60 seconds, then switch sides.

Variation:

Lift one leg with bent knee behind you, grasp your foot with both hands and press it close to your bottom.

Benefits of Tree Pose

1. Improves Balance and Stability:

   • Strengthens legs, ankles and core while engaging abdominal muscles for stability.

2. Enhances Focus and Calmness:

   • The steady gaze (drishti) calms the mind and sharpens attention.

3. Strengthens Legs and Core:

   • Engages thighs, calves and abdominal muscles for stability.

4. Opens Hips and Stretches Inner Thighs:

   • Promotes flexibility in the legs and hips.

5. Promotes Confidence and Grounding:

   • Standing tall like a tree helps cultivate presence and self-assurance and enhances body awareness.

⚠️ Contraindications of Tree Pose (Vrikshasana)

• Vertigo or Severe Balance Issues: To avoid risk of falls, practice near a wall or use light support.

• Recent Leg, Knee, Hip, or Ankle Injury: Avoid or modify until recovery.

• Low Blood Pressure or Dizziness: Balancing may cause unsteadiness.

• Inner Ear Conditions: May affect balance and increase discomfort.

💡 Tip: If balancing feels challenging, focus on a steady gaze and deep breaths. You can lightly touch a wall for support until your balance improves.