Mobility · Yoga
Tree Pose
Tree Pose is a standing yoga balance with one foot resting against the opposite leg. It trains single-leg stability and control through your foot, ankle, and hips.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand tall with your feet hip-width apart.
- Shift your weight onto your left foot.
- Bend your right knee outward.
- Place your right sole against your left inner calf or thigh, or rest your heel at the ankle with your toes on the floor.
- Bring your palms together at your chest.
- Hold the position for the planned time.
- Lower your right foot to return to standing on both feet.
Form cues
- Rest your gaze on one still point.
- Spread your standing toes.
- Keep breathing slowly.
Common mistakes
- Leaning into the standing hipKeep your pelvis level with your chest centered over your standing foot.
- Locking the standing kneeLeave a slight softness in your standing knee rather than pushing it backward.
- Forcing the raised knee outwardLet your knee open only as far as your hip allows without turning your pelvis.
Safety
Losing your balance can cause a fall, especially when you are tired. Pressing the raised foot directly against the standing knee can stress that joint.
- Practice within reach of a wall or sturdy chair for support.
- Keep the raised foot above or below the knee joint, never directly on it.
- Use a firm, nonslip surface with clear space around you.
- End the hold before wobbling becomes difficult to control.
Use the toes-down version with support if balance is difficult; seek advice from a physiotherapist or doctor if you have recurring dizziness or hip, knee, or ankle pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Chair (optional)
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Complete each hold on both sides, choosing a foot height you can maintain comfortably.