Tree Pose (Vrikshasana)

Beginnerbalance

Shift weight onto one foot. Feel all four corners grounding.

Root down through one leg and grow tall like a tree. A gentle balance pose that builds focus and inner calm.

Key points

•Standing leg strong with a micro-bend
•Lifted foot on inner thigh or calf — never the knee
•Hips level and squared to the front
•Hands at heart centre or overhead

Practice with Guru Ananda

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Hold each pose, breathe, and let the guide speak.

Theory & Technique

Vrikshasana (Tree Pose) is one of the oldest balance poses in yoga, depicted in ancient Indian art for centuries. The practitioner stands on one leg while placing the sole of the opposite foot against the inner thigh or calf of the standing leg — never against the knee joint, as this creates dangerous lateral pressure. The standing leg should have a subtle micro-bend to engage the stabilizer muscles. Hips remain level and square; the tendency is to let the lifted-leg hip hike up. Hands can be at heart centre (Anjali Mudra) for stability or reaching overhead for a greater challenge. Fix your gaze on a single point (drishti) to help maintain balance.

Fun Fact

Tree Pose appears in 7th-century stone carvings at Mahabalipuram in southern India, where figures stand in one-legged meditation postures — making it one of the few yoga poses with over 1,300 years of documented visual history.

Step-by-step guide

Follow these steps to get into the pose correctly.

1
Stand in Mountain Pose. Shift your weight onto your left foot and feel it root into the mat.
2
Bend your right knee and place the sole of your right foot on your inner left thigh or calf — avoid the knee.
3
Press your foot and thigh into each other to create a stable connection.
4
Bring your hands to heart centre in Anjali Mudra, or extend them overhead like branches of a tree.
5
Keep your hips level — do not let the lifted hip hike upward.
6
Fix your gaze on a steady point ahead of you. Breathe slowly and evenly for 5 to 10 breaths.
7
Lower the foot with control and switch sides.

Benefits

Strengthens ankles, calves, and foot arches

Improves proprioception and balance

Tones the inner thighs and hip abductors

Calms the mind through focused concentration

Builds confidence and mental steadiness

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