Tree Pose

Vṛkṣāsana

Read what the gnome says

Tree Pose! Root the standing foot, then place the other foot on the inner calf or thigh, never on the knee. Press foot and leg together, hips level. Palms together at the chest or up like branches. Eyes on one still point. If you fall, even trees do that. Breathe.

Works on Gluteus medius · Quadriceps · Calves

How to do it

1. Stand tall, shift the weight onto one foot and find a steady point to rest your gaze.
2. Place the other sole on the inner calf or thigh, never on the knee.
3. Bring the palms together at the heart, grow tall like a pine and hold, then switch sides.

Common mistakes

• Don’t rest the foot on the side of the knee.
• Don’t lock the standing knee or let the hip jut out.
• Don’t grip the breath: keep it slow and even.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

In ready-made sequences

Morning Flow 7 min Standing Balance 6 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bear PoseBeginner
• Chair PoseBeginner
• Chair Pose with Prayer HandsBeginner
• Chair Warrior IBeginner
• Chair Warrior IIBeginner
• Chair-Supported TriangleBeginner