Tree pose

Tree Pose (Vrksasana) – Step-by-step guide
Benefits:
Improves balance, focus, and concentration. Strengthens the legs, ankles, and core. Opens the hips and stretches the inner thighs.

How to do it:

Start in Mountain Pose (Tadasana)
Stand tall, feet together or hip-width apart, arms relaxed by your sides, gaze forward.
Shift your weight onto your left leg
Ground down firmly through all four corners of your left foot. Engage your left thigh slightly to stabilize the standing leg.
Bend your right knee and bring the sole of your right foot to the inner left thigh (above or below the knee—never directly on the knee joint)
Beginner option: Place your foot on the left calf or ankle (toes touching the floor for support).
Use your hand to guide the foot if needed.
Press the right foot and left thigh firmly into each other
This creates stability (like the roots of a tree).
Find a steady gaze (Drishti)
Pick a non-moving point straight ahead. This dramatically improves balance.
Bring your hands together in prayer position (Anjali Mudra) at your chest, or raise arms overhead
Arms up variation: Reach like branches, palms facing each other or touching, biceps by ears.
Keep hips facing forward and pelvis neutral
Avoid letting the right hip jut out—square both hips forward.
Lengthen your tailbone down, lift through the crown of the head
Grow tall like a tree.
Hold for 5–10 breaths (or 20–60 seconds)
Breathe steadily through the nose.
To exit: Lower the arms and right foot mindfully. Repeat on the other side.