Vrikshasana — tree pose — is one of the first balances every student meets, and one you never really finish. It asks for a steady gaze, an even breath, and the patience to begin again each time you wobble. Here is how we teach it in the morning class at Boudha.
Before you begin
Stand in Tadasana, mountain pose. Feet about hip-width, weight even across both soles, arms resting, shoulders soft, crown lifting. Take three slow breaths and choose a still point at eye level to rest your gaze on — your drishti. Balance begins with the eyes.
Step by step
- Shift your weight into the left foot and root down through all four corners of the sole.
- Bend the right knee and place the sole of the right foot on the inner left calf or inner thigh — never against the knee.
- Press the foot and the standing leg firmly into each other so the leg stays strong and awake.
- Bring the palms together at the heart, or reach the arms overhead like branches.
- Soften the face, lengthen the breath, and hold for five to eight breaths.
- Lower the foot with control, return to Tadasana, and repeat on the other side.
Common mistakes
Foot on the knee — always place it above or below the joint, never on it. Collapsing into the standing hip — lift the low belly and level the pelvis. Holding the breath — if the breath turns ragged you are gripping somewhere; ease off until it flows again.
Make it easier, or harder
Easier: keep the toes of the lifted foot on the floor with the heel at the ankle, or rest a hand on the wall. Harder: float the gaze up to your hands, or close the eyes and let the balance come from feel rather than sight.
The point
Tree pose is less about a perfect shape than about how you meet the moment you lose it. You will wobble. You root down, breathe, and grow again — which is more or less the whole practice, in one pose.
Keep practising
Tree pose belongs to the steady, held style of practice. If you are wondering how that differs from a flowing or a very slow class, Hatha vs Ashtanga vs Yin sets the three side by side. Balance improves fastest with a little practice often, which is one reason we practise at 7 AM every day.
If you have a knee, hip or ankle injury, or a condition that affects your balance, practise next to a wall and ask a teacher before going further. The NCCIH guide to yoga has sensible general advice on practising safely.
The best way to learn a balance is with someone watching. See which mornings run on the timetable and reserve a mat.