How to do Vrikshasana
- Begin in Tadasana and shift your weight onto the left foot.
- Bend the right knee and place the sole of the right foot on the inner left calf or inner thigh.
- Press the foot and leg into each other and open the right knee out to the side.
- Bring the palms together in front of the chest, or raise the arms overhead.
- Fix your gaze on one still point ahead and breathe steadily for 5 to 8 breaths.
Coming out of the pose
- Lower the arms, release the foot to the floor and repeat on the other side.
Alignment cues
- Foot above or below the knee, never pressing on the knee joint.
- Keep the hips level; the standing hip does not push out to the side.
- Root down through the standing foot to grow up through the spine.
- Soft, steady gaze on one point.
Beginner version and props
- Rest the heel on the standing ankle with the toes on the floor.
- Stand near a wall and touch it lightly with one hand.
Benefits
- Helps improve balance and concentration.
- Strengthens the ankles, calves and thighs.
- Gently opens the hip of the bent leg.
Who should take care
- Practise near a wall if you have balance or inner-ear problems.
- Avoid pressing the foot against the knee, especially with a knee injury.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Placing the foot on the side of the knee.
- Letting the standing hip sink out to the side.
- Looking around instead of at one point.
In a sequence
Before it: Tadasana (Mountain Pose)
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.