Vrksasana - Tree Pose

When observing trees, they are perfectly grounded and uplifted at the same time. There are only a few things that can move them, otherwise, they remain centred and still in their natural posture. Let’s try to imitate trees this week. After practising this posture, you can take time to reflect upon your practice and your balance with others, changes, your environment and work. How firm your balance is with regards to your planning and where is it centred?


In order to get maximum benefits from the practice here are some tips:

  • Stand grounded and still as we did in Centring Pose for a couple of moments. Here are the instructions for Centring Pose.
  • With inhalation start shifting your weight to your left leg.
  • Activate your left foot as we did in preparation for the Centring Pose. Shift your weight to your balls and your heels simultaneously and find integrity through the centre of your body.
  • Double check your pelvis is tucked in, lengthening down through the back of your spine. Gently increase pressure on the heel of your left foot.
  • Slowly start to lift your right leg up.
  • Interlace your fingers and hold your right knee between your hands.
  • Stay here for a moment, take time, notice what is happening in the standing leg and what do you have to do in order to keep your balance.
  • Keep focus, looking at a fixed point in front of you.
  • Open your right knee out to the side and bring the right sole of your right foot to the left inner thigh.
  • While pressing your right foot against the inner thigh, try to press back with your left thigh.
  • Draw the top of your right thigh out a bit, pelvis tucked in and bring your navel closer to your spine.
  • Bring your arms back into prayer position.
  • If you cannot bring your leg as high up, then you can press your right sole against the calf muscles of your left leg.
  • The third option is to keep your big toe on the ground, pressing the heel of your right foot against your left leg.
  • After a couple of breaths bring your right knee back to the front and relax.
  • Repeat on the other side and relax.

You can stay in tree pose between 30 seconds and 1 minute. The more you practice, the longer you will be able to stay and the greater your focus.


Not only will practising this posture improve your balance, concentration and leave you rejuvenated, but will also help you to stretch and strengthen your legs, arms and open your hips. However, please do avoid doing this posture if you suffer from migraines, insomnia or low or high blood pressure.

It is important to feel right when you do the posture. Once again try to keep your focus on conscious movement, listening to, connecting to and feeling your body.


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