Beginner1m
Tree Pose (Vrikshasana)
Vṛkṣāsana
vrik-SHAHS-anna • Tree Pose
A balancing pose that grounds you like a tree, promoting stability and focus
About This Pose
Tree Pose is a standing balance pose that connects you deeply with the earth while reaching toward the sky. It cultivates stability, focus, and a sense of rootedness. This pose strengthens the legs, improves balance, and activates the Root Chakra, promoting feelings of security and groundedness. Like a tree firmly rooted in the earth, this pose teaches us to find balance and stability even when life gets challenging.
Step-by-Step Instructions
- 1Stand tall in Mountain Pose (Tadasana) with feet hip-width apart
- 2Shift your weight onto your left foot, pressing it firmly into the ground
- 3Bend your right knee and place the sole of your right foot on your inner left thigh or calf (avoid the knee)
- 4Press your foot and thigh against each other to maintain balance
- 5Bring your hands together in prayer position at your heart center
- 6Once stable, raise your arms overhead, palms together or apart
- 7Fix your gaze on a point in front of you (drishti) to maintain balance
- 8Hold for 30 seconds to 1 minute, breathing steadily
- 9Lower your arms and leg slowly, then repeat on the other side
Breathing Pattern
Breathe deeply and steadily. Inhale to find your center, exhale to deepen your roots. Maintain even breath throughout the pose.
Benefits
Physical
- Improves balance and stability
- Strengthens thighs, calves, ankles, and spine
- Stretches groin and inner thighs
- Improves posture
- Increases focus and concentration
Mental
- Calms the mind and improves concentration
- Reduces stress and anxiety
- Enhances mental clarity
- Builds confidence and self-esteem
- Promotes inner peace
Energetic
- Activates and grounds the Root Chakra (Muladhara)
- Creates energetic stability and security
- Connects you to the earth element
- Balances upward and downward flowing energy
- Promotes feelings of safety and belonging
Modifications
Easier Variations
- •Place foot on ankle or calf instead of thigh
- •Keep hands at heart center instead of overhead
- •Practice near a wall for support
- •Keep toes of lifted foot touching the ground for extra balance
Harder Variations
- •Close your eyes while holding the pose
- •Hold the pose for longer duration (2-3 minutes)
- •Practice on an unstable surface like a cushion
- •Add arm variations like eagle arms or reverse prayer
Contraindications
- Recent or chronic knee, hip, or ankle injury
- High blood pressure (avoid raising arms overhead)
- Migraine or headache
- Insomnia (practice earlier in the day)
- Low blood pressure or dizziness
Focus Points
Root down through standing foot
Engage core muscles for stability
Keep hips level and facing forward
Lengthen spine upward
Find a steady gaze point (drishti)
Breathe steadily and calmly