What is the Tree Pose? 

A beginner-level standing balancing posture, the Tree Pose is simple yet impactful. It helps build a strong foundation, improves balance, focus and concentration. Effective in improving body balance, the tree pose is also strengthening and graceful. It prepares you for more challenging balancing poses, whether standing, seated or inversions. Tree Pose is called Vrksasana in Sanskrit - ‘Vriks’ meaning tree and ‘asana’ meaning posture. The name comes from the graceful, steady stance of a tree. 

Position type: Standing 

Posture type: Balancing 

Ideal for: Balance and strength

Targets: Legs and core

Pose level: Beginner 

How to prepare for Tree Pose? 

Tree pose is often practiced as a preparatory pose for more challenging balancing poses such as the Dancer’s pose and Warrior 3. However, practicing a combination of stretches and poses which improve leg and core strength, as well as focus and balance will improve the accessibility and alignment of Tree pose. 

Core and leg strength

Regular practice of the warrior series, triangle pose, extended side angle pose, boat pose and plank are good for this. Developing strength in the core and legs is useful for holding the posture for longer. Loosen up tight hamstrings with stretches such as the Downward-facing dog pose, Standing Forward Fold, High Lunge, Low Lunge, Bound Angle Pose, Garland Pose, Bow Pose and Pigeon Pose. This will help achieve a better posture alignment. 

Developing balance

In any balancing posture, focus is better to hold the position. Practice other balancing poses such as the eagle pose,  and lunges. With better balance in the legs, you will be more comfortable in the posture. For better focus, gaze directly at a point in front of you and take deep, slow breaths. 

How to do Tree pose? 

Getting into the pose

• Stand in the Mountain Pose, Tadasana. Stabilize your posture with both your feet rooted into the floor and weight evenly distributed. 
• Now shift your weight onto your right foot. Slowly lift your left foot off the floor. 
• Ensure the right leg is straight but don't lock the knee.
• Bend the left knee and place the sole of your left foot at the top of your right inner thigh. 
• Engage the foot and thigh by pressing the left foot into your thigh and your thigh back into your foot with equal pressure. This will help you keep both hips towards the front and avoid the right hip from jutting out. 
• Bring the hands into Namaste Mudra in front of your chest. If you are comfortable, you can raise the hands up above the head in Namaste. 
• Gaze directly at a point in front of you to maintain balance. 

Getting out of the posture

• Stay in the posture for a few deep breaths. Then slowly lower your left foot to the floor. Repeat this with the other leg. 

Key alignments in the Tree Pose

Ensure the pressure on the leg on which you are balancing is not causing the hip to jut out. The hips should stay squared as much as possible and inline with each other. Also ensure that the foot of the raised leg is not on the side of the opposite leg’s knee. This will cause unnecessary pressure on the knee joint. And, the knee of the raised leg should not come forward. It must remain to the side. 

What are the benefits of Tree Pose? 

The Tree pose has a strengthening effect on the legs and core. It also opens up the hips, stretches the inner thighs and groin region. It stretches the legs, back, arms and shoulders, and has a rejuvenating effect. It improves balance, posture, focus and concentration. It even brings balance and equilibrium to the mind. In some cases, tree pose provides relief from sciatica. 

What are the contraindications of Tree Pose? 

Anyone suffering from a migraine, insomnia, low or high blood pressure should avoid the posture. If you have high blood pressure, you can practice without raising the hands above the head. In the case of any leg or knee injuries, avoid the pose. 

What are the counterposes of Tree Pose? 

After completing Tree pose, simply stand in Tadasana for a few minutes. You can also practice Downward-facing Dog pose after Vriksasana. 

Variations of Tree Pose

Easy variation

• If you are unable to place the foot of the raised leg on the top of the opposite leg’s inner thigh, then keep the foot lower on the calf of the straight leg. You can also place the foot on the opposite leg’s ankle. 
• Take the support of the wall in the beginning if needed. You lean your buttocks against the wall or allow the raised leg’s knee to lightly touch the wall for support. 
• You can place the hands in Namaste Mudra in front of the chest if raising the hands is a challenge. 

Advanced variation

• If comfortable, you can close your eyes in the posture. Balancing with the eyes closed will be more challenging and you might lose balance the first couple of times. But try slowly, with deep breaths and wall support if needed in the beginning. 
• You can try a more challenging version by trying to grab the foot of the raised leg with the same hand but from behind your back. 

Advice for beginners

• If balancing is a challenge, don’t hesitate to practice with wall support. The benefits will be the same and once you are more confident, you can step away from the wall.
• Avoid locking the knee as it can add unnecessary pressure on the knee joints.

Shvasa tips

• Keep your awareness and focus at a point directly in front of you. Avoid getting distracted as it might cause you to lose balance. 
• Take slow, deep breaths as it will encourage calmness and help you balance better.