Vrikshasana: How to Balance in Tree Pose

Yoga poses 4 illustrations Updated 2 Nov 2026

Vrikshasana is the tree pose of yoga: balancing on one foot, you rest the other sole on the inner standing leg and bring the palms together. Vriksha means tree, so the answer to which asana is known as the tree pose is vrikshasana. Think of the supporting leg as a trunk and the lifted arms as its crown.

It is the first balance most people learn. Here are the steps, three levels from wall support to arms overhead, where the foot should and should not go, and tips that make balancing easier.

Sanskrit: Vrikshasana (vriksha: tree)
English: Tree pose
Level: Beginner
Hold: 5 to 10 breaths each side
Foot placement: Ankle, calf or inner thigh; never on the knee
Props: A wall or chair for support

How to do vrikshasana step by step

Stand in tadasana and shift your weight onto the left foot.
Bend the right knee and place the right sole on the left ankle, calf or inner thigh.
Press the foot and leg into each other and keep the hips level.
Bring the palms together at the chest.
If steady, raise the arms overhead on an inhale.
Fix the gaze on one still point. Hold for 5 to 10 breaths.
Lower slowly and repeat on the other side.

Vrikshasana (tree) in pictures

Vrikshasana tree pose with the foot on the inner thigh and palms joined at the chest — Level
Beginner
Hold
5 to 10 breaths
Works on
Balance, focus
The classic shape: the sole presses into the inner thigh, the thigh presses back, and the palms rest together at the chest.
**Teacher's cue:** Let the sole and the inner thigh push against each other with equal force.

Tree pose yoga with arms raised overhead like branches and the foot on the thigh — Level
Beginner plus
Hold
5 breaths
Works on
Balance, shoulders
Raise the arms only when the lower body feels steady. Wide arms are easier to balance than joined palms.
**Teacher's cue:** Feel the standing foot grow heavier as the hands lift.

Beginner tree pose with one hand on a wall and the foot resting on the calf — Level
Beginner
Hold
5 breaths
Works on
Balance
Beginners can rest the foot on the calf and keep one hand on a wall. This is still a full tree pose.
**Teacher's cue:** Lighten the hand on the wall as you grow steadier.

Easiest tree pose with the heel against the ankle and toes resting on the floor — Level
All levels
Hold
5 to 10 breaths
Works on
Ankle stability
The kickstand version: heel against the ankle, toes on the floor. Ideal for older practitioners and first attempts.
**Teacher's cue:** Keep the hips level and the standing knee soft.

Vrikshasana yoga names and searches

Tree pose yoga, yoga tree pose, tree yoga pose and tree pose in yoga all point to vrikshasana yoga. The Hindi spelling vriksh asana and the label vrikshasana tree pose yoga are also common, and charts may say tree pose asana. School quizzes ask which asana is known as the tree pose or which asana is known as tree pose; the answer is vrikshasana. A tree pose yoga beginner practises the wall version, and tree pose yoga balance improves within a couple of weeks of daily practice.

Where the foot goes, and where it does not

Rest the sole higher or lower than the knee joint; pushing straight into the side of the knee twists it in a way it does not like. If the foot slips on the thigh, roll the leggings up or rest the foot on the calf instead.

Tips for steadier balance

Look at a fixed point at eye level, not at moving things.
Grip the floor lightly with the toes of the standing foot.
Firm the standing thigh and keep a soft bend in that knee.
Breathe slowly; holding the breath makes you wobble.
Expect to sway. Small movements are how balance trains itself.

Tree pose yoga benefits

Improves balance and ankle stability, valuable as we age.
Strengthens the standing leg and foot muscles.
Opens the hip of the bent leg.
Trains concentration; many teachers use it to calm a restless group.

It is a staple of yoga for kids and yoga for seniors alike, with suitable support.

Common mistakes

Mistake	Fix
Foot pressing on the knee	Move it to the calf or thigh
Hip of the standing leg sticking out	Draw it in so the hips stay level
Leaning toward the bent leg	Stack the shoulders over the standing hip
Locked standing knee	Keep a micro bend

People with vertigo, ankle injuries or very low blood pressure should practise next to a wall.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.