The Tree Pose (Vrksasana) might seem like a straightforward balancing act, but don’t be deceived by its serene appearance—this pose is a powerhouse of stability and focus.
It’s all about finding that sweet spot between grounding your foot and reaching for the sky, making it a beloved staple in yoga practices worldwide.
Pose details
Asana | Vrikshasana |
Type | Balancing |
Level | Beginner |
How to do the Tree pose
Before attempting Tree Pose, it’s beneficial to warm up with poses that enhance balance and open the hips, such as Mountain Pose, Warrior II, and Triangle Pose.
Once you’re ready, follow these steps:
- Begin in Mountain Pose. Stand tall with your feet together and arms at your sides. Distribute your weight evenly across both feet and engage your core.
- Shift your weight onto your left foot. Firmly root your left foot into the ground, creating a stable base. Keep your left leg strong and straight, but avoid locking the knee.
- Bend your right knee and bring the sole of your right foot to the inner left thigh. If this is too challenging, you can place your foot on the inner calf or ankle, but avoid placing it directly on the knee.
- Find your balance. Once your foot is securely in place, bring your hands to your heart center in a prayer position (Anjali Mudra). Focus your gaze on a fixed point in front of you to help maintain balance.
- Inhale and extend your arms overhead. You can keep your palms together or separate them, with your arms parallel and fingers reaching toward the sky. Keep your shoulders relaxed and away from your ears.
- Hold the pose for five to ten breaths or as long as comfortable. Keep your breath steady and your mind focused.
- To release, exhale and slowly lower your right foot back to the ground. Return to Mountain Pose and take a moment to regain your balance before repeating on the other side.
Modifications
If Tree Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a wall: Stand next to a wall and lightly rest your hand on it for balance. This can help you find stability and build confidence in the pose.
- Lower your foot: Instead of placing your foot on your inner thigh, try placing it on your calf or even your ankle. Avoid placing it directly on your knee to prevent strain.
- Use a strap: Loop a yoga strap around your lifted foot and hold onto the ends with your hands. This can help you maintain balance and alignment while you work on building strength.
- Focus on grounding: Press firmly into the ground with your standing foot and engage your core. This will help you feel more stable and connected to the earth.
- Keep your hands at your heart: Instead of reaching your arms overhead, bring your palms together at your heart center. This can help you maintain balance and focus on your breath.
Safety tips
- Warm up properly with poses like Mountain Pose or Warrior I to prepare your body.
- Avoid locking your standing knee. Keep a slight bend to maintain balance and protect your joint.
- Keep your hips squared. Don’t let one hip hike up higher than the other, as this can cause misalignment.
- Breathe steadily and focus on a fixed point to help maintain your balance.
- Exit the pose slowly and mindfully to prevent any sudden loss of balance or strain.
Similar yoga poses
Wild Thing (Camatkarasana)
This dynamic pose starts from Side Plank and involves lifting the top leg and arching the back, creating a beautiful heart-opening stretch.
Extended Side Angle Pose (Utthita Parsvakonasana)
While not an arm balance, this pose also engages the core and stretches the side body, making it a good preparatory pose for Side Plank.
Half Moon Pose (Ardha Chandrasana)
A standing balance that requires core strength and stability, similar to Side Plank, but with the added challenge of balancing on one leg.
Forearm Plank (Phalakasana on Forearms)
This variation of Plank Pose strengthens the core and shoulders, providing a solid foundation for more advanced arm balances like Side Plank.
Revolved Side Angle Pose (Parivrtta Parsvakonasana)
This twist engages the core and challenges balance, offering a different but complementary way to build the strength needed for Side Plank.
