Tree Pose

Tree Pose (Vrksasana) is one of the most recognized yoga poses — standing on one leg with the other foot placed on the inner thigh or calf, arms extended overhead or at the heart. It cultivates balance, concentration, and the quality of being both rooted and upward-reaching.

Setting Up Tree Pose

From Mountain Pose, shift weight onto one foot and find stability. Place the sole of the other foot against the inner thigh (above the knee) or inner calf (below the knee) — never against the knee joint itself, as this places lateral stress on the knee. Turn the bent knee out to the side.

Find a focal point (drishti) on the floor or wall ahead and let the eyes rest there without blinking for several breaths. This visual fixation significantly aids balance.

Hands can remain at the heart (Anjali mudra), extend overhead with palms together, or open wide like branches.

Building Balance

Balance in Tree Pose comes from:

• Foot engagement: Active pressing through all four corners of the standing foot
• Ankle stability: The ankle muscles work constantly to make micro-adjustments
• Core engagement: Slight engagement of the low belly stabilizes the whole pose
• Breath steadiness: Irregular breathing disrupts balance; smooth ujjayi breathing helps

Modifications

Foot at ankle: The easiest variation — toes touch the floor with the heel resting at the ankle.

Foot at calf: Intermediate — pressing foot against the inner calf below the knee.

At the wall: Fingertips touching the wall provide proprioceptive support while building balance.

Mat Considerations

A sticky, grippy mat is essential for Tree Pose — the standing foot must not slide. A thick, spongy mat actually makes balance harder by creating an unstable surface. A 4mm mat with excellent grip is ideal.