Tree Pose (Vrikshasana): Steps, Benefits & How To Do It

Tree Pose is a standing balance where you root down through one leg and rest the other foot against the inner thigh or calf, with the palms together at the chest or reaching overhead. It builds steadiness, focus and strength through the legs and core, and it is one of the most recognisable balancing poses in yoga. At Anand Yoga Centre it is taught with support and care, women-first, in Kolathur.

How to do it

How to do Tree Pose, step by step

1
Set up
Stand tall in Mountain Pose, feet together, weight even, and find a steady point to gaze at.
↑ Inhale
2
Place the foot
Shift your weight to one leg and rest the other foot on the inner calf or inner thigh, never on the knee, the knee opening out to the side.
↓ Exhale
3
Balance
Bring the palms together at the chest or reach them overhead, lengthen the spine and breathe steadily.
• Hold
4
Release
Lower the foot with control, return to Mountain Pose, and repeat on the other side.
↓ Exhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

What it works

Muscles and chakrasbody and energy

Muscles worked

Quadriceps (standing leg)
Glutes (standing leg)
Calf and ankle stabilisers
Core and deep abdominals
Hip abductors
Inner thigh (lifted leg)

Brighter violet marks the muscles this pose works most.

Chakras activated

RootMuladhara
HeartAnahata

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Never rest the lifted foot directly on the side of the standing knee, place it above or below the knee instead.
If you have low blood pressure, balance difficulties, or any ankle or knee injury, practise near a wall or chair for support.
Find a fixed point to gaze at, and come out gently if you feel wobbly rather than forcing the balance.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Related poses

Warrior II Triangle Child's Pose

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

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Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Tree Pose: common questions

What are the benefits of Tree Pose?

Tree Pose improves balance, focus and posture while strengthening the standing leg, the ankle and the core, and it gently opens the hips. Many people also find the concentration it asks for calming and grounding. It is a gentle, accessible way to build steadiness over time.

Why is it so hard to balance in Tree Pose?

Balancing on one leg uses many small stabilising muscles and steady focus, which take practice to coordinate. Fixing your gaze on one still point, pressing the standing foot evenly into the floor, and engaging the core all help. It is completely normal to wobble, and it improves with regular practice.

Where should I place my foot in Tree Pose?

Rest the lifted foot on the inner calf or the inner thigh of the standing leg, with the knee opening out to the side. Never place the foot directly on the side of the knee. Beginners can keep the foot low on the calf, or rest the toes on the floor with the heel at the ankle.

Is Tree Pose good for beginners?

Yes. Tree Pose is a beginner-friendly balance, especially with a wall or chair nearby for support. Start with the foot resting low on the calf and the hands at the chest, and build up as your steadiness improves. Working with a teacher helps you find a safe, comfortable version.

Which muscles does Tree Pose work?

Tree Pose mainly works the quadriceps and glutes of the standing leg, the calf and the small ankle and foot stabilisers, and the deep core that holds you upright. The hip abductors and the inner thigh of the lifted leg also engage. Together they build the steadiness the balance needs.

Tree PoseVrikshasana