How to do Tree Pose

Tidal Yoga Edinburgh

How to do Tree Pose. Tree Pose, or Vrikshasana, is a foundational yoga posture that promotes balance, focus, and a sense of grounding. 

Tree Pose is a cornerstone posture for cultivating foundational stability and physical and mental balance. Requiring you to stand on one leg while maintaining an upright posture strengthens the muscles in your feet, ankles, and legs, building a solid support base. You will need to engage the core for stability in this pose so it is good for strengthening the core.

Beyond the physical benefits, the focus required to stay balanced enhances your mental clarity and concentration, fostering a sense of calm and grounding. Practising Tree Pose regularly can improve proprioception—the body’s awareness of its position in space—making it an excellent tool for enhancing overall balance and stability in daily life.

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How to do Tree Pose

Here’s how to practise it, along with modifications for different abilities or focus.

Start in Mountain Pose:

Stand tall with your feet together and your weight evenly distributed. Relax your shoulders, making sure they are not rising up towards your ears and engage your core muscles.

Shift Your Weight:

Transfer your weight to your left foot, keeping it grounded on the floor.

Position the Right Foot:

Beginners: Place your right toes on the floor with the heel resting on your left ankle.

Intermediate: Rest your right foot against the inner calf.

Advanced: Bring your right foot to the inner thigh, avoiding the knee joint.

Find Your Balance:

Bring your palms together at your heart centre or extend your arms overhead like branches reaching for the sky.

Hold and Breathe:

Stay in this position for 5–10 breaths, focusing on a fixed point to maintain balance. Repeat on the other side.

Modifications for Different Abilities

For Beginners or Those with Balance Concerns: Use a chair or wall for support. Place one hand on the support while keeping the other in prayer position.

For Limited Mobility: Perform Tree Pose while seated. Place one foot on the opposite calf or inner thigh and maintain the posture with your upper body.

To Challenge Stability: Try practising on a folded mat or close your eyes to enhance focus and core strength.

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Modifications for a Different Focus

For Beginners or Stability: Keep your palms together at your heart centre (Anjali Mudra) to focus on balance and grounding.

For Shoulder Tension: Place your hands on your hips or let them rest gently by your sides.

To Open the Chest: Extend your arms outward keeping them parallel to the floor like the spreading branches of a tree.

For a Challenge: Raise your arms overhead, reaching towards the sky. Interlace your fingers or keep them apart for extra stability.

For Creative Expression: Let one arm extend upwards while the other stretches outward or down, mimicking the asymmetrical beauty of nature.

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How to do Tree Pose

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