Yoga poses

Tree pose (vrikshasana): how to find your balance

Tree pose is a one-legged stance: the sole of one foot rests on the calf or thigh of the other leg while the hands are joined at the chest or raised overhead. It is a simple, clear exercise in balance and attention.

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At a glance
  • Sanskrit: vṛkṣāsana
  • Level: for beginners, you may hold a wall
  • What it trains: balance, the feet and legs, concentration

Pose outline

Pose outline: Tree pose: Enter from mountain → Standing leg → Foot on the leg → Pelvis and torso → Exit to mountain
  1. Enter from mountain. Stand tall, shift your weight to one leg and find a point in front of you
  2. Standing leg. The foot is firmly on the floor, the knee soft, weight across the whole foot
  3. Foot on the leg. The sole of the other foot rests on the calf or thigh, but never on the knee
  4. Pelvis and torso. Hips level, torso lengthened upward, palms at the chest or arms raised
  5. Exit to mountain. Lower the leg and arms, return to mountain, then repeat on the other side

What to look at

  • Feet. The standing foot spreads the weight across toes and heel. The toes are relaxed, like roots.
  • Knees. The standing knee is soft, not locked. The bent knee points out to the side and carries no pressure.
  • Pelvis. Level, not drifting towards the standing leg. Pubic bone and tailbone in one line.
  • Back. The spine lengthens upward and the ribs do not push forward. The belly is lightly drawn in.
  • Shoulders. Relaxed and down. Hands palm to palm at the chest, or overhead.
  • Neck and gaze. The neck is free and the eyes rest on a still point at eye level or just below. This helps your balance.
  • Breath. Breathe slowly without holding. When the breath is steady, balance is easier to keep.

What it trains

Tree pose works the small muscles of the foot and ankle, the buttocks and the muscles that keep the pelvis level. It trains balance and the ability to keep attention on a single point.

If your balance goes, that is a normal part of practice: it wobbles for everybody. What matters is not how long you last but how calmly you return to the pose and keep breathing.

Step by step

  1. Stand in mountain with the feet together. Pick a still point in front of you at eye level.
  2. Shift your weight to the left leg. Keep the knee soft and press the whole foot into the floor.
  3. Bend the right knee and place the right sole on the left calf or inner thigh. Do not press the foot against the knee.
  4. Press the foot into the leg and the leg into the foot so that they support each other.
  5. Level the pelvis, lengthen the spine upward and join the palms in front of the chest.
  6. If you feel steady, raise the arms overhead or a little wider than the shoulders, like branches.
  7. To come out, lower the arms and the leg and return to mountain. Repeat on the other side.

Stay for three to five breaths on each side. If balance goes, calmly return to the pose or start again.

How to tell it is going well

  • The weight is spread across the whole standing foot and does not drift to the outer edge.
  • The pelvis stays level and the ribs do not push forward.
  • The gaze rests calmly on one point and the breath does not stop.
  • Nothing presses on the knee of the bent leg: the support comes from the standing leg and the foot against the calf.

Common mistakes

  • The foot presses on the knee. Lower the foot onto the calf or lift it to the thigh above the knee. Leave the knee free.
  • The hips drift towards the standing leg. Draw the hips back to the centre and press the foot into the leg more firmly.
  • The standing knee is locked. Bend the knee slightly and press the foot softly into the floor.
  • The eyes wander. Choose a still point and keep looking at it.

Variations

Easier

  • At a wall. Stand next to a wall and rest a hand or shoulder against it. The support adds confidence.
  • Foot at the ankle. Keep the toes on the floor and rest the heel against the ankle of the standing leg.

Harder

  • Arms overhead. Raising the arms lifts the centre of gravity, so balance becomes more demanding.
  • Eyes closed. Close the eyes for only a couple of breaths, and near a wall.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If balance is hard, or you have concerns about the knees, feet or hips, stand by a wall and tell the teacher.
  • Do not press the foot into the knee of the standing leg and do not add force if it feels unpleasant.

Where you will meet it

  • Hatha: the pose belongs to the standing section and the class practises finding balance.
  • Iyengar: it is often done at a wall and the placement of the feet is described in detail.
  • Kids Yoga: it is playful: the tree sways in the wind.
  • Senior Yoga: it is done with a wall or the back of a chair for support.

Paired poses

Before: Warrior II   After: Savasana (corpse pose)   See also: Bridge pose · Mountain pose

Terms: Asana · Pranayama · Drishti   Guides: First class · How to start

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

Why do I keep falling out?

Balance wobbles for everyone, especially at the start. Pick a still point, place the foot lower, or stand by a wall. The skill comes gradually.

Where do I put my foot?

On the calf or on the inner thigh above the knee. The knee itself stays free.

Do I have to raise my arms?

No. Palms at the chest are a full version, and you can add raised arms later.

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