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Tree Pose
Vrksasana — Improves balance, focus and ankle and hip stability. A calm, grounding standing pose.
How to do it
Stand tall, shift weight to one foot, and place the other foot on the inner calf or thigh. Fix your gaze on a still point and bring the hands together.
Benefits
Improves balance, focus and ankle and hip stability. A calm, grounding standing pose.
Cautions
Use a wall or chair if balance is unsteady. Never press the foot against the side of the knee — above or below it instead.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 13 kcal |
| 10 min | 26 kcal |
| 20 min | 52 kcal |
| 30 min | 78 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Tree Pose?
Improves balance, focus and ankle and hip stability. A calm, grounding standing pose.
Who should be careful with Tree Pose?
Use a wall or chair if balance is unsteady. Never press the foot against the side of the knee — above or below it instead.
How many calories does Tree Pose burn?
Roughly 2.6 calories a minute for about a 70 kg adult, so around 26 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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