beginner · Vrksasana
Tree Pose
Vrksasana
Animated Tree Pose
Scroll to move from a neutral stand into Tree Pose. With reduced motion, the final shape stays still.
Alignment cues
- Stand in mountain and shift weight into one foot
- Place the other foot on the inner calf or thigh, never on the knee
- Press the foot and standing leg together like closing a book
- Bring hands to heart center or reach them overhead
- Pick a still point on the floor ahead of you and breathe
Variants
- Toes on the floor. Keep the ball of the lifted foot on the floor with the heel on the ankle as a kickstand
- Low branches. Keep the hands on the hips to reduce sway while the ankle learns the load
Tree pose (vrksasana)
Tree pose is playful balance work. It is less about touching your toes to your head and more about standing tall on one leg while the breath stays quiet.
Why it helps
A 2014 review cited on the NCCIH yoga page reported balance improvements in several studies of healthy adults (Yoga: Effectiveness and Safety (NCCIH)). The same overview discusses stress management among possible wellness benefits.
When to use caution
Check with a clinician if you have balance issues, knee or hip injuries, severe high blood pressure, or glaucoma before loading one leg for long holds (Yoga: Effectiveness and Safety (NCCIH)). Use a wall and a low foot placement until confidence grows.
Practice with the atlas
Watch the figure grow roots as you scroll in, then switch sides after four breaths. Finish with paced breathing on the home page to steady yourself.