Loading
Vrikshasana
Tree Pose
Balance and mindful attention Best used study break.
Photo: Thamizhpparithi Maari, CC BY-SA 3.0, via Wikimedia Commons Source and licence
Begin in a steady stand Stand tall with feet hip-width apart and choose a fixed point in front of you for balance.
Shift your weight Move your weight gradually into one foot while keeping that standing knee soft.
Place the lifted foot Bend the opposite knee and place the sole on the inner ankle, calf, or inner thigh. Avoid pressing directly on the knee joint.
Open the bent knee Gently turn the bent knee outward while keeping both hip points facing mostly forward.
Lengthen your spine Grow tall through the crown of the head and keep the pelvis level.
Choose an arm position Bring palms together at the chest or, if steady, raise the arms overhead without lifting the shoulders.
Focus and breathe Keep your gaze on the fixed point and breathe slowly for 3–8 comfortable breaths.
Change sides Lower the foot with control, return to standing, and repeat on the other side.
Avoid forcing range or holding the breath.
Practise near a wall or with support until balance is steady.
Avoid if you have neck, shoulder or blood-pressure concerns without qualified guidance.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.