1
Find Your Ground
Stand in Mountain Pose with feet together. Shift your weight onto your left foot, pressing all four corners firmly into the floor. Engage your left thigh to stabilize the standing leg.
How to do Tree Pose (Vrksasana)
2
Place the Foot
Bend your right knee and place the sole of your right foot on the inner left thigh (above the knee) or inner calf (below the knee). Never press directly on the knee joint. Draw the right knee open to the side, keeping your hips level and square to the front.
3
Hands at Heart — Full Pose
Press your palms together at the heart center in Anjali Mudra. Fix your gaze on a single unmoving point (drishti) at eye level. Lengthen through the crown and hold for 30 seconds to 1 minute, then switch sides.
4
Arms Overhead — Advanced
Once balanced, extend both arms straight overhead with palms facing each other and fingertips reaching toward the ceiling. Keep the shoulders relaxed away from the ears. Hold and breathe, then lower the arms and switch sides.
✅ Benefits
- Strengthens the ankles, calves, thighs, and spine
- Stretches the groin, inner thighs, and chest
- Improves neuromuscular balance and proprioception
- Builds single-leg stability essential for all sports
- Increases hip flexibility and opens the hip joint
- Develops mental focus, patience, and mind-body coordination
- Tones the core and improves overall postural awareness
💊 Therapeutic Uses
- Flat feet — the active arch engagement gradually rebuilds the arch
- Knee and ankle instability — builds periarticular strength around joints
- Sciatica — hip opening and spinal decompression can relieve nerve pressure
- Anxiety — the focused, grounding quality quiets a racing mind
- Osteoporosis — weight-bearing single-leg stance stimulates bone density
⚠️ Precautions
- High blood pressure — keep arms at heart center rather than overhead
- Vertigo or inner ear disorders — practice near a wall for support
- Recent ankle sprain — use a lighter foot placement on the calf instead of thigh
- Knee injury on the standing leg — keep a micro-bend, never fully lock the knee
🚫 Avoid If (Contraindications)
- Severe balance disorders or neurological conditions affecting equilibrium
- Acute knee ligament tears on either leg
- Late-stage pregnancy — practice with wall support only
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