Vrksasana

Vrksasana, or Tree Pose, is a standing balance pose in yoga. The name comes from Sanskrit vrksa meaning tree and asana meaning pose. In this pose, a person transfers weight onto one leg, places the opposite foot against the inner thigh or calf of the standing leg, and brings the hands together at the chest or raises them overhead. The gaze (drishti) is typically fixed on a single point to aid balance.

Practice involves starting from Mountain Pose (Tadasana). Shift weight to one leg, bend the other knee, and place the sole of the foot on the standing leg’s inner thigh or calf, avoiding the knee. Press the feet and legs together, engage the core, lengthen the spine, and position the hands at the chest or overhead. Breathe evenly and hold for several breaths before switching sides. Variations include Ardha Vrksasana (Half Tree Pose), with the foot placed on the ankle or calf, and Baddha Vrksasana (Bound Tree Pose), where the arms reach behind to clasp around the thigh or foot.

Benefits of Vrksasana include improved balance, stability, and posture; strengthened legs, ankles, and feet; enhanced focus and concentration; and opening of the hips and chest. Contraindications include knee or ankle injuries, hip problems, or recent surgery. Beginners may use a wall or chair for support. Pregnant individuals or those with medical concerns should consult a yoga teacher before attempting balance poses.