Tree Pose (Vrikshasana)

🧘 How to Practice

1. Begin in Mountain Pose: Stand upright with feet together (or hip-width apart), ground evenly through all corners of each foot, lift your chest and crown, and keep your arms relaxed by your sides.
2. Shift weight to your left leg. Maintain a soft knee while engaging the thigh, calf, and ankle for balance.
3. Lift the right leg: Bend the knee and place the foot firmly on the inner left thigh. Press foot and leg together to help square your hips.
4. Find your balance: Stack shoulders over hips, square your pelvis, and fix your gaze on a stable point ahead.
5. Arm position: Start with Anjali Mudra (hands in prayer at your chest). For a deeper variation, raise arms overhead with palms touching or shoulder-width apart.
6. Maintain the position: Hold for 5–10 breaths (20–30 seconds). Breathe steadily, then release gently and repeat on the other side.

✅ Benefits

• Improves balance, posture, and core strength
• Strengthens ankles, legs, and glutes
• Enhances mental focus and stability
• Opens hips; encourages calmness and poise

💡 Tips & Modifications

• Place your foot on your calf or thigh, but never on the knee.
• Keep hips square and gaze steady.
• If you need extra stability, stand near a wall for support.
• You can place your lifted foot lower (on calf or ankle) if thigh placement feels difficult.