Tree Pose

How to practise

Start here: Stand in Mountain Pose near a wall or a sturdy chair, in case you would like to hold on.

1. Shift your weight onto your left foot and feel it press evenly into the floor.
2. Bend your right knee and turn it out to the side.
3. Place the sole of your right foot on your left ankle, lower leg or inner thigh. Avoid pressing it into the side of your knee.
4. Press your foot and your standing leg gently into each other to help you feel steady.
5. Bring your palms together in front of your chest, rest your hands on your hips, or hold the wall.
6. Rest your gaze on one still point in front of you.
7. Stay for a few breaths, then lower your foot and repeat on the other side.

Breath: Keep your breath slow and even. If you wobble, let the out-breath help you soften and find your balance again.

Coming out: Lower your raised foot to the floor, return to Mountain Pose, and pause for a breath before the second side.

Benefits

• Invites focus and concentration
• Builds strength in the standing leg and foot
• Lets you practise balance in a playful, low-pressure way

Common mistakes

• Pressing the foot into the side of the knee

  Try instead: Place your foot above or below the knee, on the inner thigh, calf or ankle.

• Letting the standing hip sink out to the side

  Try instead: Gently draw the standing hip in so your pelvis stays level.

• Holding the breath while balancing

  Try instead: Keep breathing slowly. A little wobble is part of the pose.

• Letting the eyes wander

  Try instead: Choose one still point to rest your gaze on.

Make it easier

• Keep the toes of your raised foot on the floor, like a kickstand, with the heel resting against your ankle.
• Stand beside a wall or a sturdy chair and hold it lightly.
• Keep your hands on your hips rather than lifting them.

Related poses