How to Practice Tree Pose

Tree Pose, also known as Vrksasana , is a yoga pose that helps you improve balance and concentration, in addition to strengthening the muscles in your legs and core. With this pose, the lower body acts as a support for the upper body as you stand upright on one leg.

Table of Contents

Practice tree pose

Transfer body weight to right leg. Tree pose is done on one leg. For ease of practice this tutorial will teach you to stand on your right foot, but you can easily change direction if you want to practice on your left foot. You will slowly shift your weight to your right leg so that you can move your left foot freely.

Loosen your toes and extend them for balance. If done correctly, you should be able to swing your toes during the exercise.

Find a distant spot to focus on while balancing. However, you should raise your chin so that it is parallel to the floor. Open your eyes and look at a fixed object a few meters away from you. In yoga, people also call this object drishti, it helps you maintain concentration and balance. ^{[1] X Research Source}

Some people like to look straight ahead while others like to look at a point on the floor. You should experiment to see what works for you.

Lift your left leg off the floor by bending your knee. Keeping your right leg stiff, slowly lift your left toes off the floor. Bend your knees to form a 90-degree angle.

Place the sole of the left foot on the inside of the right foot. Now it doesn’t matter where you put your feet, simply place your left foot on your right foot but with your right toes pointing towards the floor. If your feet are not flexible, you can place your feet just above the ankles. If your legs are flexible, use your hands to pull your feet up to your thighs as long as you feel comfortable. Raise your feet as high as possible. ^{[2] X Research Source}

The left knee points straight to the side and toward the wall.
You must make sure to balance on your right foot while positioning your left foot.

Widen your hips by pulling your left knee back. The sides are level with each other and facing the front of the room. After making sure your hips are in a balanced position, start pulling your left knee back to open your left hip as wide as possible.

If necessary, you can use your hands to pull your left knee back.
It is not necessary to open the hips completely at first, because as you get used to it, you will become more and more flexible.

Bring your hands in front of your chest. Squeeze your palms together to form a prayer hand in front of your chest. If you can’t keep your balance, place your hands on your hips or stretch them out to the sides. ^{[3] X Research Sources}

Squeeze your legs and feet together, toward your center of gravity. To stay steady you should push your left foot into your right thigh while simultaneously pushing your right thigh into your left foot. Do this for the duration of this pose, this is a way to maintain correct posture, strengthen your legs, and balance your body. ^{[4] X Research Sources}

Lengthen the spine by pushing the shoulders back. Point your tailbone toward the floor, squeezing your belly, and lowering your shoulders to lengthen your spine. Think of creating a small gap between the vertebrae. With each inhale, try to feel the spine slowly expanding, even if it’s barely. ^{[5] X Research Sources}

Raise your hands above your head, about shoulder-width apart. Slowly raise your arms above your head while inhaling. Keep your hands pressed together until you raise your hands above your head, then separate. Right palms facing each other and arms fully extended. The distance between your hands is about shoulder width apart. ^{[6] X Research Sources}

If possible, expand your chest by squeezing your shoulder blades together.
If you are having trouble with balance, focus only on the lower body, don’t use your hands too much.

Hold the pose for 5-10 deep breaths. Maintain steady breathing and continuously look at a selected point. While maintaining your posture, you should think about:

Breathe softly and evenly.
The spine is elongated with the shoulders pushed back.
Hips wide open with left knee facing out.
Legs and feet pressed slightly together.

Slowly relax and come out of the pose gently. First, lower your arms to your chest, release your feet from your thighs, and rotate your left hip forward, straighten your left leg, and then drop your left foot to the floor. If necessary, you can use your hands to bring your feet down slowly.

Adjust your posture

Use a support support for balance. Stand close to a wall or cling to the arm of a chair for balance. This way you will not only benefit from the pose, but also improve your balance. ^{[7] X Research Sources}

Start slowly when lifting your legs. If it is too difficult to raise your foot on the opposite thigh, try to raise your foot as high as you can. Place your foot on the inside of the opposite calf, or keep the tips of your toes on the floor and rest your foot on the opposite ankle. ^{[8] X Research Sources}

You can place your foot anywhere on the opposite thigh or calf, but never directly on the knee.

Hold the pose longer. To practice this pose with greater difficulty, start by holding the pose for a longer time.

Close eyes. If you feel you can balance very well in the tree pose, try closing your eyes. You will be surprised how difficult it is to keep your balance without looking at your surroundings. ^{[9] X Research Source}

Arm movement. Another way to challenge balance is to move your arms back and forth overhead, like branches being blown by the wind. Keep the lower body completely still.

Ready

Tree pose is contraindicated for people with headaches, dizziness and low blood pressure. ^{[10] X Research Source}

If you have high blood pressure you can still practice this pose but avoid raising your arms overhead.
Use caution if you have any hip or knee problems. If you feel pain in the joints while performing, you must stop immediately. ^{[11] X Research Source}
If you are new to yoga, you should talk to your doctor to see if your health is appropriate, or if you need to avoid practicing any poses.

Wear suitable clothing. Tree pose requires a lot of movement in the hips, so you should wear pants that don’t restrict movement in any direction. Avoid wearing pants that are too loose or made from plain fabric because your foot will have to rest on the inside of the opposite thigh.

Prepare space. Find a quiet place where you can practice yoga without distractions. You don’t need a yoga mat for this pose, but if you’re planning on doing other poses, it’s worth it.

If possible, you should find a place where no one is walking or standing in front of you. Watching other people walk back and forth in front of you will make it difficult for you to keep your balance.
Some people actually find it easier to balance when they’re standing on a hard floor instead of on a yoga mat. In general, you should do what makes you feel most comfortable.

Stand in mountain pose. You should keep your spine straight and your feet in line with your hips. Keep your hands at your sides. ^{[12] X Research Source}

Advice

Avoid keeping the knee stiff in the standing leg as this is not good for the joints. Instead, you should bend slightly at this knee.
Don’t worry every time you fall out of position because you can simply do it again.

Steps

Practice tree pose

Adjust your posture

Ready

Advice

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