Vṛkṣāsana 

• Vṛkṣa (वृक्ष) = tree 

• Āsana (आसन) = posture or seat 

Tree Pose, or Vṛkṣāsana, is a graceful standing balance that embodies the spirit of steadiness and ease. With one foot rooted into the earth and the body extending upward like a growing tree, this asana invites a sense of grounded strength and lightness. Both physically and symbolically, Tree Pose encourages presence, poise, and a deeper connection to nature and ourselves. 

Tree Pose strengthens the standing leg, particularly the quadriceps, glutes, ankle, and foot, while enhancing core stability and overall balance. The lifted leg moves into external rotation at the hip, gently opening the groin and lengthening the adductors. With the arms extended overhead, the primary breathing muscles are activated, promoting awareness of the breath and a sense of upward expansion. 

Balance postures like Tree are known to promote mental clarity, calm the nervous system, and build emotional resilience. 
 
Chakras Stimulated 

• Root Chakra (Muladhara): Tree Pose grounds us through the standing foot, activating the Root Chakra and supporting stability, safety, and a sense of belonging. 

Doshas (balancing for)

• Vata 

Teaching & Practice Tips 

• Press the standing foot firmly into the ground, and engage the thigh and core for support. 

• The lifted foot can rest on the ankle, calf, or inner thigh; try to avoid placing it directly on the knee. 

• Hands can stay at the heart or extend overhead to open through the chest and shoulders. 

• Use a fixed gaze (drishti) on a steady point to support balance and concentration. 

• Encourage slow, steady breathing to help students maintain stability and ease. 

Modifications and Variations 

• Easy Tree: Keep the toes of the lifted foot touching the ground for a wider base of support. 

• Wall Support: Stand near a wall for balance assistance, especially for students with instability. 

• Blowing Tree: Add a gentle lateral bend by reaching both arms to one side to explore fluidity and coordination. 

• Eyes Closed: For an advanced balance challenge, try closing the eyes once stability is found. 

• Arms Extended & Gaze Up: Deepen the posture by extending the arms overhead and lifting the gaze. 

Contraindications and Considerations 

This pose may not be suitable for students with recent lower limb injuries, severe balance issues, or reduced body awareness. In such cases, modify with Easy Tree or use wall support. Always prioritize safety and stability over the shape of the pose. 

Tree Pose is also an excellent preparatory technique for more complex balancing asanas, such as Dancer’s Pose (Natarajasana), as it builds proprioception, strength, and focused awareness in a gentle and accessible way. 

How to Practice (visual and cues):

Tree Pose Suggested Cues: 
 

1. Begin standing tall with your feet hip-width apart, grounded evenly. 
2. Shift your weight onto your left foot, finding stability through all four corners of your foot. 
3. Lift your right foot off the ground, placing the sole against the inner left thigh or calf (avoiding your knee). 
4.  Gently engage your core for balance, finding a focal point to gaze at for stability. 
5. Bring your palms together at your heart center in Anjali Mudra. 
6. Press the sole of your right foot into the inner left thigh or calf, creating a connection. 
7. Keep your standing leg slightly bent to maintain stability without locking your knee. 
8. Relax your shoulders down, opening your chest, and find length in your spine. 
9. If comfortable, you can explore raising your arms overhead, palms facing each other. 
10. Breathe deeply and maintain focus, embracing the tree-like stillness and balance. 
11. To release out of the pose, lower your foot and arms, and practice on the other side. 

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