Vṛkṣāsana
Root through one foot and grow the other into the standing thigh, the classical balance that steadies body and wandering mind alike.
How to practice
Smooth, unhurried nasal breathing; let the breath (not the eyes) set the pace.
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Stand in Tāḍāsana; shift the weight into the left foot, spreading the toes.
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Place the sole of the right foot against the inner left thigh or calf, never against the knee joint.
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Press the foot and the thigh gently toward each other; hips stay level and facing forward.
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Bring the palms together at the chest, or raise the arms overhead like branches.
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Soften the gaze onto one still point and breathe for 4–8 breaths.
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Release with control and repeat standing on the right foot.
Benefits
- Strengthens the standing leg, ankles and calves
- Improves balance and proprioception
- Opens the hips and inner thighs
- Cultivates one-pointed focus (dhāraṇā practice in miniature)
Contraindications & cautions
- Balance difficulties or inner-ear issues, practise near a wall or with toes kept on the floor
- Knee injury on the standing side, keep a micro-bend and use support
- Headache or insomnia days, keep the gaze low and hold briefly
Skip or modify the pose on days a caution applies to you, and work with a qualified teacher for injuries, pregnancy or health conditions.
Watch a free guide
A free video walkthrough from a public teacher, loaded only when you scroll to it, via YouTube's privacy-enhanced player.
In the tradition
Vṛkṣa means tree, and the image is the instruction: roots below, trunk steady, branches easy. For vata’s airy, scattered energy, slow balancing poses are traditional medicine; each wobble is simply another breath to begin again.
Sources & further reading
- Light on Yoga , B. K. S. Iyengar (Vṛkṣāsana)
- Tree Pose (video guide) (opens in a new tab) , Yoga With Adriene, Foundations of Yoga
Classical citations mark where a tradition is drawn on; modern books and videos are shared as further guidance, not as prescriptions.