Tree Pose (Vrikshasana)
Tree pose is a foundational standing balance yoga posture that targets the quadriceps and engages the glutes and core. It involves balancing on one leg with the opposite foot placed on the inner thigh or calf, cultivating focus, stability, and lower body strength.
How to do it
- Stand in mountain pose with your weight evenly on both feet.
- Shift your weight to your left foot and bend your right knee, lifting your right foot off the floor.
- Place the sole of your right foot against your left inner calf or thigh, avoiding the knee joint.
- Bring your palms together at your chest or extend your arms overhead.
- Hold the balance for 30-60 seconds, gazing at a fixed point, then lower your foot and repeat on the other side.
Form cues
- Stand tall through your crown
- Keep your hips level
- Press foot firmly into leg
- Engage your core muscles
- Gaze at a fixed point
Breathing: Maintain steady, rhythmic breaths throughout the hold to help calm the nervous system and sustain balance.
Common mistakes
- Pressing foot against the knee joint, which can cause lateral pressure on the joint
- Collapsing into the standing hip, which reduces core engagement
- Holding your breath, which increases tension and makes balancing harder
Muscles worked
Primary: quads. Secondary: glutes, abs, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 30–60 s per side, rest 30 s
Lose weight
3 sets × 45–60 s per side, rest 30 s
Build muscle
3 sets × 30–45 s per side, rest 45 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp pain in your knee or hip, ease off and choose a gentler option.
- If you have persistent balance issues, check with a professional before attempting standing poses.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I place my foot?
Place your foot on your inner calf or inner thigh. Avoid placing it directly against your knee joint to prevent injury.
What if I can't balance?
Use a wall for support until you build the necessary stability. Keep your gaze locked on a non-moving point on the wall.
Can I do this every day?
Yes, balance exercises are safe to perform daily as part of your routine to improve stability and focus.