Tree Pose

A standing balance that explores steadiness, attention and the shifting relationship between the foot, pelvis and spine.

“Root through one foot. Gather your attention. Grow with ease.”

Tree Pose introduces balance through asymmetry. One foot becomes the ground, while the other leg folds into the shape. The posture asks for attention, adaptability and a willingness to wobble. Rather than holding still at all costs, it invites the body to keep listening as balance changes.

The purpose is not to become perfectly still. The purpose is to meet the moment of balancing with curiosity. Stability can include small adjustments, soft effort and a steady breath.

1. 1Begin standing with both feet on the floor.
2. 2Allow your weight to settle into one foot.
3. 3Soften the standing knee slightly.
4. 4Turn the opposite knee out to the side.
5. 5Place the lifted foot on the inner ankle, calf or thigh.
6. 6Avoid pressing the foot against the knee joint.
7. 7Let the pelvis stay as level as is available.
8. 8Bring the hands to the heart or reach the arms upward.
9. 9Keep the gaze soft and steady.
10. 10Stay for several breaths, then change sides.

Instead of searching for the “correct” position, notice:

• •Where does the standing foot meet the floor?
• •Does the lifted leg change the shape of the pelvis?
• •Can the spine rise without the ribs hardening?
• •What happens when the gaze softens?
• •Can wobbling be part of the pose?

Let the breath remain easy and unforced. Notice whether balancing causes the breath to pause or tighten. If it does, explore a lower foot placement or use support nearby.

Observe how the student enters the balance. The first few moments often show how they organise their gaze, breath, standing foot and sense of confidence. Offer support before asking for more height or range.

Reflect after practising:

• •What helped you feel grounded?
• •Did one side ask for a different version?
• •How did your breath respond to balancing?
• •What changed when you allowed small movements?

Rather than mistakes, you may notice:

• •Gripping with the toes
• •Locking the standing knee
• •Pushing the pelvis to one side
• •Pressing the foot into the knee
• •Holding the breath
• •Forcing the lifted knee back

• •Keep the lifted toes on the floor.
• •Rest the lifted foot on the inner ankle.
• •Use a wall for one hand.
• •Practise near a chair.
• •Keep the hands at the heart.
• •Reduce the duration.

• ✓The standing foot feels grounded.
• ✓The breath remains comfortable.
• ✓The gaze feels steady.
• ✓The body can make small adjustments.
• ✓Both sides have been explored.