How To Do Tree Yoga Pose (Vrksasana)

Tree Pose, or Vrksasana in Sanskrit, is an integral part of any yoga practice. It is a standing yoga pose that encourages balance and grounding.

It’s one of the most recognizable poses in all of yoga. As it gives practitioners the chance to find their center and become aware of their body.

It requires a strong foundation and balance to hold the pose with grace and poise. If done correctly, the asana can bring harmony between your body and mind.

While also providing physical benefits like improved posture and strengthened muscles. In this article, I’ll be showing you how to do the pose in yoga with step-by-step instructions!


Step-by-step Instructions

Here are the step-by-step instructions to perform Vrksasana:

  • Begin by standing tall in Mountain Pose (Tadasana) with your feet hip-width apart and your arms resting at your sides.
  • Shift your weight onto your left foot, grounding it firmly into the mat.
  • Bend your right knee and bring the sole of your right foot to rest on your left inner thigh. If your flexibility doesn’t allow for this, you can place your right foot on your left calf or ankle—just avoid placing it on your knee joint.
  • Find your balance and stability in this position before proceeding. Engage your core and lengthen your spine.
  • Bring your palms together at your heart center in a prayer position, or extend your arms upward towards the sky, keeping them parallel and shoulder-width apart.
  • Keep your gaze focused on a fixed point in front of you to help with balance.
  • Find your stability and then slowly lift your gaze and extend your arms upward if they were at your heart center.
  • Hold the pose for 30-60 seconds, or longer if you feel comfortable.
  • To release the pose, gently lower your right foot back down to the mat and return to standing in Mountain Pose.
  • Repeat the pose on the opposite side, shifting your weight onto your right foot and placing your left foot on your inner thigh, calf, or ankle.

7 Benefits Of Tree Pose In yoga

Here are seven of them:

  1. Improves Balance and Stability: The pose requires you to balance on one foot, which helps improve your balance and stability. It also strengthens the ligaments and tendon of the feet.
  2. Strengthens Legs: The pose helps to strengthen the legs, especially the ankles, calves, and thighs.
  3. Improves Focus and Concentration: By focusing on a single, unmoving point in front of you, this pose can help improve your concentration and focus.
  4. Stretches the Body: The pose stretches the thighs, groins, torso, and shoulders. It can also help to open the hips.
  5. Builds Self-confidence and Esteem: Mastering this pose can help build self-confidence and esteem, as it is a challenging pose that requires balance and focus.
  6. Relieves Sciatica: Regular practice of this pose can help to relieve the symptoms of sciatica, a condition characterized by pain going down the leg from the lower back.
  7. Promotes Body Awareness: The pose promotes body awareness as it requires you to focus on your body’s alignment and balance.

Remember, it’s important to perform yoga poses correctly to avoid injury and maximize benefits. If you’re new to yoga, it might be helpful to learn this pose under the guidance of a certified yoga instructor.

Preparatory For Beginners

To begin, stand tall with feet together, arms by your sides and shoulders relaxed.

Focus on a single point ahead of you that will help you maintain your balance while transitioning into Vrksasana. Now, slowly bring one foot up onto the inside of the opposite thigh or calf muscle.

Keep your hips facing squarely forward as much as possible when doing this pose. If it helps, clasp both hands together at chest level and close your eyes to further enhance concentration and focus.

Engage the standing leg’s quadriceps muscles by pressing them down towards the floor. Gently draw your tailbone downwards toward the ground to activate core muscles, in order to stay steady and balanced during this pose.

Stay here for five deep breaths before coming out of the pose back into Mountain Pose (Tadasana). From there you can transition into other poses or move onto modifications and variations.

Yoga Tree Pose / Canva

Modify Tree Pose And Variations

This pose is a great way to improve balance and flexibility. There are several modifications and variations that can be used depending on the individual’s abilities and needs.

The following table provides an overview of these options:

Modification/Variation Description Benefits
Chair Support Place one hand or both hands onto a chair for support while performing the pose. Helps with balance, strengthens muscles in legs and core, stretches hip flexors, chest, shoulders and neck.
Half Tree Bend the standing leg slightly so only part of the foot rests against the inner thigh of other leg. Reduces strain on hips, increases stability as needed during practice.
High Lunge Variation Lower your back knee onto mat if you have difficulty balancing; place top arm up for additional challenge. Great option for beginners who need more lower body strength before attempting full tree pose; helps open the chest and upper back area.

Yoga instructors will typically recommend certain modifications or variations. Bsed on each person’s level of experience and physical capabilities. Modifying poses makes them accessible to everyone regardless of age or physical condition.

Which is why it is important to customize your own practice according to your body’s limitations when necessary! Taking into account what works best for you ultimately, enables you to reap all the benefits from this wonderful posture safely and effectively.

Ready to transition into common mistakes?

Safety And Precautions

Let’s focus on some common mistakes to avoid. To start off, when you are standing upright with your feet firmly planted into the ground.

Make sure that your body weight is evenly distributed between both legs. If one foot feels heavier than the other, adjust accordingly and redistribute your weight until both sides feel equal.

Second, be mindful of where you place your hands! It can be tempting to reach up as high as possible for a deeper stretch. Resist this urge and keep your wrists at shoulder level instead. This will help ensure proper form and prevent any strain or injury from occurring.

Finally, it’s important to stay aware of how deeply you twist while in the asana. When done properly, it should be a gentle movement rather than an aggressive one. If you find yourself pushing too hard then take a step back and reset before continuing on. With these tips in mind, now we can move onto breathing techniques…

Breathing Techniques

Breathing is an essential part of yoga. It helps to bring oxygen into the body and increases the flow of energy. To begin, find a comfortable seated position with your spine straight and your head lifted. Start by closing your eyes and focusing on your breath for a few moments.

This will help you become present in the moment and relaxed. Inhale slowly through your nose, filling up your lungs completely until there’s no space left for air. Then exhale slowly from your mouth, letting all the air out until there’s nothing left to expel. As you continue this cycle, notice how it brings more awareness to each pose, especially Vrksasana.

While doing the asana, focus on lengthening each inhalation and exhalation. As well as expanding the ribcage so that you can fill both sides equally. Allow the abdomen to expand outward with each inhale.

While deepening each exhale slightly at first before eventually allowing yourself to relax into it fully. This breathing technique will help keep you rooted in the ground. While also helping balance on one leg much easier. Now let’s move onto sequencing with other poses…

Sequencing With Other Poses

This asana is a great addition to any yoga sequence. Here are some tips for sequencing with other poses:

  • Start in Mountain Pose or Tadasana, then move into Tree Pose on one side and hold it for several breaths before switching sides.
  • Once you’ve done both sides of the pose, transition into another standing pose such as Warrior I or Triangle Pose.
  • If your balance needs work, practice near a wall or chair for added stability.
  • Try incorporating arm balances like Crow or Side Plank after doing each side of Tree Pose to challenge yourself even more.
  • Balancing poses help build strength and focus that can be used throughout your practice.

So once you’ve gotten comfortable with the basics, add it to your sequences and enjoy its many benefits! As you integrate this balancing posture into your practice. Remember to stay aware of how your body feels while holding it, so that you don’t push too hard. With these guidelines in mind, let’s explore just how long we should stay in the pose…

yoga tree pose vrksasana / Canva

How Long To Stay In Vrksasana

When practicing the pose, it is important to hold the pose for a set amount of time. The length one holds the pose depends on their individual level and comfortability with yoga.

Beginner Level Intermediate Level Advanced Level
30 seconds 1 minute 2 minutes

It’s beneficial for beginners to hold this pose for 30 seconds. As your practice deepens and you develop more strength, try aiming for 1 minute in the pose. Finally, if you have an advanced practice, aim for holding the posture from anywhere between 2-3 minutes or longer.

Depending on how far you would like to take your practice. This can help increase focus and concentration while building strength and balance in your legs and hips.

From here we will move onto some more advanced postures that build upon these foundational poses!

Advanced Postures

Once you have mastered the basics of the pose, you can try some more advanced postures. Start by standing with your feet together and beginning to rise onto the balls of your feet.

Shift your weight so that it is evenly distributed between both feet as you slowly lift one foot off the floor. Place it above or below the knee on the opposite leg, whichever feels most comfortable for you. Make sure to keep your back straight and arms in a V shape- this helps maintain balance.

Now that you are in position, start to focus on bringing yourself deeper into the posture. Engage your core muscles for increased stability and take deep breaths, feeling each breath go through your body from toes to head.

You may also want to raise both arms up towards the sky if possible. This will help bring even more energy into the pose!

Finally, stay here for 5-10 breaths before gently releasing out of the asana. Remember that although it may be challenging at first, practice makes perfect.

Soon enough you’ll be able to hold the pose confidently and experience all its benefits! With time comes progress; just have patience and don’t give up!

Meditation After Practicing

After the asana, it’s time to meditate. Close your eyes and take a few moments to settle in. Let go of any tension or discomfort in your body as you focus on your breath. Feel each inhalation and exhalation – notice how they flow together seamlessly.

As thoughts arise, acknowledge them without judgment before letting them drift away again. Allow yourself to exist within this peaceful moment for five minutes or longer. Depending on what feels right for you. When you’re ready, open your eyes slowly and return to awareness with intention and gratitude for having taken the time out of your day to practice yoga.

Tree Pose Vrkasana / Canva Frequently Asked Questions

Here are some frequently asked questions:

What muscles does the Tree Pose work?

The posture primarily works the leg muscles, including the thighs, calves, and ankles. It also engages the core for stability and stretches the groins, inner thighs, chest, and shoulders.

Is Tree Pose suitable for beginners?

Yes, it’s suitable for beginners, but it does require balance. Beginners can practice near a wall for support until they feel comfortable doing the pose independently.

I’m having trouble balancing in Tree Pose. What can I do?

To challenge your balance, try focusing your gaze on a fixed point in front of you. You can also practice near a wall for support. Over time, your balance will improve.

Where should I place my foot in Tree Pose?

You can place your foot either above or below your knee on the standing leg, but never directly on the knee as this can cause injury. Beginners may want to start by placing the foot on the calf.

Can I practice Tree Pose if I have knee problems?

If you have knee problems, you should consult with a healthcare provider or a knowledgeable yoga instructor before starting. Modifications or alternative poses may be recommended.

Can pregnant women practice Tree Pose?

Yes, the exercise can be safely practiced during pregnancy. It can help strengthen the lower body and improve balance. However, as the center of gravity changes during pregnancy, using a wall for support may be helpful.

How long should I hold Tree Pose?

You should aim to hold the pose for 30 seconds to 1 minute on each side. As your balance and strength improve, you can hold the pose for longer periods.

What are the contraindications for Tree Pose?

People with high blood pressure, insomnia, or those experiencing dizziness should avoid this pose. It’s also not recommended for those with knee injuries or conditions.

Remember, it’s always important to listen to your body and not push beyond your comfort level. If you feel any discomfort or pain while practicing this pose, you should come out of it.

tree pose vrksasana yoga / Canva


The Tree Pose, known as Vrksasana in Sanskrit, is a popular balancing pose in yoga. It involves standing on one leg, with the other foot placed on the inside of the standing leg, either on the calf or high onto the thigh. The pose strengthens the legs, glutes, and core, helping to improve your posture and balance.

Practicing can channel your inner tree, making you feel rooted, steady, and grounded, much like a tree with a strong trunk.

The lifted leg acts as a hip opener, with the knee out to the right or left side, and the toes of the lifted foot pointing toward the floor. The standing foot remains firmly planted, with the toes spread for additional balance.

The upper body plays a crucial role in maintaining balance in this pose. You can place your hands on your hips, lift your arms toward the sky, or keep your hands in a prayer position at the center line of your body.

The shoulder blades are drawn toward each other, helping to open the chest and keep the upper body strong and stable.

Modifying the asana can be beneficial for beginners or those with certain physical limitations. For instance, if you find it challenging to keep your balance, you can practice near a wall for support.

If placing the foot on the thigh is too difficult, you can place the foot on the calf or simply reach the toes to the floor, resting the heel on the opposite ankle.

Common mistakes include placing the foot directly on the knee joint, which can cause strain, and allowing the hip of the lifted leg to jut out to the side, which can disrupt the alignment of the pose. A yoga instructor can provide step-by-step instructions and help correct these issues in yoga classes.

Preparatory and counter poses can enhance the benefits and improve your hip-opening capacity. Safety and precautions are essential, especially for those with a hip injury or issues with the knee or ankle.

If you fall out of the pose, simply rebalance and try again. For an added challenge, try closing your eyes to truly test your strength and balance.

In summary, the Tree Pose is a strengthening posture that offers numerous benefits, including improved balance, strength, and stability, as well as a sense of being steady and grounded.

Whether you’re a beginner or an experienced yogi, you can modify the posture to suit your level and continue to reap its benefits.