Tree Pose
VrksasanaThe basic single-leg standing balance. Trains foot and ankle control on the standing side while the lifted leg works the outer hip into rotation.
- 01Stand tall and shift weight into one foot, spreading the toes.
- 02Bring the other foot to the inner ankle, calf or inner thigh — never against the knee.
- 03Press the lifted foot into the standing leg and the leg back into the foot.
- 04Bring the hands to the chest, or overhead once the balance is steady.
- 05Hold five to ten breaths with a fixed gaze, then change sides.
- 01Pick one point on the floor and keep your eyes there.
- 02Press foot and thigh into each other — mutual pressure.
- 03Level the hips instead of hitching the lifted side up.
- 01Placing the foot on the side of the standing knee, which puts a lateral force through a joint built to hinge.
- 02Letting the standing hip jut out sideways, which switches the outer hip off rather than training it.
- 03Holding the breath to stay steady, which makes the balance brittle the moment you exhale.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.