Balance

9 Tree Pose variations, from gentlest to strongest

Also called vrksasana, vrikshasana, one leg balance.

Single-leg balance, from a seated version with no balance demand at all up to the full unsupported pose. The progression here is how much you hold rather than how high the foot goes.

The seated and side-lying versions remove the balance demand entirely. They train hip rotation, not steadiness, so they are a starting point rather than a substitute.

Start here

The list runs from the most supported version to the most demanding. Tree Pose: Lift & Lower is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.

Every version in the library

1. 1 · Balance · 30 to 60 seconds

   Tree Pose: Lift & Lower

   A gentle first step toward standing on one leg: you simply shift your weight and lift the other foot a little, teaching your body single-leg confidence without a long balance hold.

   Make it work for you: Hand on wall. Smaller shift. Reduce reps

2. 2 · Balance · 30 to 60 seconds

   Tree Pose: Holding Chair

   The chair provides reliable support while you develop your balance, letting you focus on building single-leg stability at your own pace.

   Make it work for you: Toes floor

3. 3 · Balance · 30 to 60 seconds

   Tree Pose: Seated

   A seated version that introduces hip external rotation without any balance demand: an excellent starting point for developing hip mobility and awareness.

   Make it work for you: Support under knee if needed. Support under knee

4. 4 · Balance · 30 to 60 seconds

   Tree Pose: Side-Lying

   The most accessible version: lying on your side removes all standing and balance demands, making hip rotation mobility work available to everyone.

   Make it work for you: Pillow between knees

5. 5 · Balance · 30 to 60 seconds

   Tree Pose: Toes on Floor

   Keeping your toes touching the ground provides a subtle anchor that makes balance training more accessible while still challenging your stabilising muscles.

   Make it work for you: Chair. Wall

6. 6 · Balance · 20 to 45 seconds

   Tree Pose: Foot on Chair

   Resting your opposite foot on a chair gives you single-leg balance training with extra support, building hip stability and steadiness.

   Make it work for you: Adjust chair height. Hand on wall. Chair support

7. 7 · Balance · 30 to 60 seconds

   Tree Pose: At Wall

   The wall gives you a safety net while you develop single-leg balance, building confidence and stability in your ankles, hips, and core.

   Make it work for you: Chair. Toes floor

8. 8 · Balance · 30 to 60 seconds

   Tree Pose: Classic

   Challenges your single-leg balance, building the ankle, hip, and core stability that keeps you steady on your feet and reduces fall risk.

   Make it work for you: Chair. Wall. Toes floor

9. 9 · Balance · 30 to 60 seconds

   Tree Pose: Foot on Calf

   Foot placed on your calf offers a moderate hip opening while training the same valuable single-leg balance that supports daily activities and prevents falls.

   Make it work for you: Chair. Wall. Toes floor

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.