Overview
Tree Pose, or Vrksasana, is a foundational standing balance posture in yoga that promotes focus, stability, and calm. Symbolizing rootedness and growth, it helps practitioners strengthen both body and mind while cultivating a sense of centeredness.

Posture Tips

• Start standing tall in Mountain Pose (Tadasana).
• Shift your weight into one leg, keeping it firm but not locked.
• Bend the opposite knee and place the sole of your foot either on the inner thigh or calf of the standing leg — never on the knee joint.
• Keep hips squared forward and engage the core to maintain balance.
• Press hands together at the chest in prayer position, or raise them overhead like branches, keeping shoulders relaxed.
• Keep your gaze steady on a fixed point ahead (a drishti) to aid balance.

How Long to Hold It
Hold Tree Pose for 20 to 60 seconds per side. Beginners may start with 15 seconds, gradually increasing duration as balance and leg strength improve. Stay steady, breathing deeply and evenly throughout.

Muscles It Engages

• Legs: Glutes, quadriceps, hamstrings, calves, and intrinsic foot muscles
• Core: Abdominals and obliques for stabilization
• Hips: Adductors and abductors for alignment and support
• Upper Body: Shoulders and upper back (if arms are raised)

Yoga Poses That Flow Well After Tree Pose

1. Warrior III (Virabhadrasana III) – transition by extending the lifted leg straight back and torso forward
2. Mountain Pose (Tadasana) – return to center with controlled movement
3. Standing Half Forward Bend (Ardha Uttanasana) – hinge forward with a flat back for a gentle stretch
4. Chair Pose (Utkatasana) – bend knees and sit low while grounding through both feet
5. Eagle Pose (Garudasana) – cross lifted leg over standing leg and arms in front to challenge balance further

Recommended Daily Practice
Practice Tree Pose 2 to 3 times per side daily to improve balance, posture, and coordination. With consistency, you’ll notice stronger legs, steadier focus, and better control in other standing poses.

Closing Thoughts
Tree Pose reminds us that balance is not about perfection, but presence. Like a tree, you may sway, adjust, and realign — but with strong roots and steady breath, you remain grounded. Practicing Vrksasana is a quiet yet powerful way to build confidence, stability, and inner peace.