Tree Pose (Vrksasana): How to Practise Tree Pose Correctly in 3 Easy Steps

What Is Tree Pose (Vrksasana)?

Tree Pose, known as Vrksasana in Sanskrit, is a steady, grounding standing pose that builds balance, strengthens the legs and supports good posture. It encourages focus, calm breathing and stability through the entire body. This pose is often used in workplace and home yoga sessions to improve concentration and help settle the mind.

When You Should Avoid This Pose

Avoid Tree Pose if you have recently had surgery or if standing balance feels unsafe. Beginners can always practise with a wall for support.

Watch the Tree Pose video tutorial

If you prefer to learn visually, follow my guided video where I break down balance tips, foot placement and how to avoid hip strain.

Watch the full tutorial here:

Benefits of Tree Pose (Vrksasana)

• Calms the mind and helps ease anxiety
• Improves balance, posture and focus
• Strengthens the legs, glutes and core
• Encourages grounding and steady breathing
• Supports overall stability and coordination

How to Practise Tree Pose in 3 Easy Steps

1. Stand in Mountain Pose (Tadasana) and ground both feet evenly. Turn your right foot slightly out and lift it to your inner left thigh. If this feels uncomfortable, place your foot lower on the leg or use the variation below.
2. Choose a still point to focus your gaze on. This helps steady your balance. If it feels comfortable, raise your arms upwards like branches reaching to the sky.
3. To release, step back into Mountain Pose and repeat on the other side.

Variation: Foot on Calf

If bringing the foot to the inner thigh is difficult, place your foot on your calf instead. This variation is ideal for beginners working on balance and stability. Avoid placing the foot directly on the knee joint.

Variation: Foot at the Inside of the Knee Line

If bringing your foot to the inner thigh is difficult, place your foot at the inside of your knee line, keeping it slightly below the joint so you avoid pressing into the knee itself. This variation supports balance while helping you stay steady and aligned.

Common Questions About Tree Pose (People Also Ask)

What does Tree Pose help with?

It improves balance, strengthens the legs and core and supports calm, steady breathing.

Is Tree Pose good for beginners?

Yes. Beginners can keep the foot lower or use a wall for support.

Why do I wobble in Tree Pose?

Wobbling is normal. Press firmly through the standing foot, focus your gaze and keep your hips level.

Should Tree Pose hurt my hips or knees?

No. Keep your lifted knee facing outwards and avoid pressing the foot into the knee joint.

Preparatory Poses

• Mountain Pose (Tadasana)
• Bound Angle Pose (Baddha Konasana)
• Extended Triangle Pose (Utthita Trikonasana)
• Warrior II (Virabhadrasana II)

Counter Poses

• Mountain Pose (Tadasana)
• Wide-Legged Forward Bend (Prasarita Padottanasana I)