Tree Pose
Vrksasana · A one-legged balance that strengthens the standing hip and ankle and trains focus.
Drag to rotate
Muscles worked
Strengthens
Stretches
- Equipment
- None
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Tree Pose
- 1Stand tall and shift your weight onto one foot.
- 2Place the other foot on your inner calf or inner thigh — not on the knee.
- 3Press foot and leg into each other and let the bent knee open to the side.
- 4Bring your hands to your chest or overhead. Hold for 5–8 breaths, then switch.
When to pick it: Pick it for balance and ankle and hip stability. Keep a toe on the floor or a hand on the wall to start.
Form cues
- Fix your gaze on one still point
- Standing hip level, not pushed out
- Grow tall
Common mistakes
- Placing the foot on the side of the knee
- Sinking into the standing hip
- Holding the breath
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
More outer hips & calves poses
All outer hips exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.