Standing poses

Tree pose

A balancing pose that builds focus, leg strength, and calm - standing on one leg like a tree.

Sanskrit name: Vrikshasana
Level: Easy
Hold / duration: 20-30 seconds each side
Best for: Balance, focus, and concentration

How to do it - step by step

1
Stand tall in mountain pose and fix your gaze on a still point ahead.
2
Shift your weight to your left foot and place the right foot on your inner left calf or thigh (never on the knee).
3
Bring the palms together at the chest.
4
Lengthen up through the spine and keep the standing leg firm.
5
Hold for 20-30 seconds, breathing evenly; you may raise the arms overhead.
6
Lower the foot slowly and repeat on the other side.

Benefits

Improves balance and stability.
Strengthens the ankles, calves, and thighs.
Builds concentration and calm.
Opens the hips gently.

Precautions - who should be careful

Do not place the foot on the knee joint.
Stand near a wall for support if you feel unsteady.
Avoid with dizziness, low blood pressure, or serious balance problems.

Easier and deeper versions

Easier: keep the toes of the lifted foot on the floor, with the heel on the ankle.
Deeper: raise the arms overhead and close your eyes briefly.

This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.

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Tree pose

How to do it - step by step

Benefits

Precautions - who should be careful

Easier and deeper versions

Run HR smoothly with EvoqHR

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