Tree Pose

Vrksasana

Tree Pose aka Vrksasana is a beginner-friendly one-legged balancing asana that cultivates mindfulness and focus.

Common Name: Tree Pose
Sanskrit Name: Vrksasana (vrik-SHAH-suh-nuh)
Level: Beginner
Pose Type: Standing, Balancing
Target Areas: Spine, Legs, Hips, Core

Tree Pose aka Vrksasana is a beginner-friendly balancing asana that cultivates mindfulness and focus. This foundational pose strengthens the legs and core while simultaneously improving balance, as it requires a great deal of concentration in order to stabilize the body on one leg.

Tree Pose Steps

Step 1

Begin in Tadasana, Mountain Pose. Ground down through all four corners of your feet.

Step 2

Bring your hands into prayer. On an inhale, bend your right leg and bring your right heel on top of your left ankle, keeping the right toes on the ground as a kickstand.

Step 3

If this feels like enough of a balance for you, you can stay here. To go deeper into the pose, start to work your right foot up onto the left calf. Turn your right knee out towards your right side. Find a static point a few feet out in front of you on the floor to focus on for balance. Press your right foot into your left calf.

Step 4

You can stay here, or if you'd like to go deeper, you can grab your right foot with your right hand and work it higher up your leg, ideally up until your right heel is up against your left groin. Make sure to avoid bringing your right foot onto your left knee, as this could cause injury.

Step 5

Press your right foot into your left thigh and bring your hands back into prayer. Focus on your static point and breathe. If you'd like to test your balance even further, you can start to reach the hands up towards the sky, spreading the fingers wide like tree branches.

Step 6

To exit the pose, bring the right foot down to meet the left and repeat on the other side.

Modifications

Beginners or people with contraindications should start with the first version of this pose. Slide your foot down until you can rest your toes on the ground while pressing the sole of your foot against the opposite ankle.
If you have limited balance, you could stand near a wall and use one of your hands to help you balance.