Tree pose

3 × 20-30s c/u  ·  Equipment: No equipment

Muscle groups: Core & abs

How to do tree pose

1. Stand with your feet together, brace the core, and fix your gaze on a still point in front of you.
2. Transfer all your weight to the left leg and open the right foot, placing the sole against your left thigh or calf.
3. Press the foot into the leg and the leg into the foot to create a stable balance.
4. Bring the hands to your chest or reach the arms overhead.
5. Hold for 20-30 seconds while breathing slowly.
6. Lower the foot carefully and repeat on the right leg.

Mistakes to avoid

• Do not press the sole of the foot directly onto the knee, which can harm the joint; place it on the thigh or calf.
• Do not grip the standing foot hard or shrug the shoulders; keep the body light.
• If you wobble, lower the foot a bit instead of jumping out of the pose.
• Do not forget a fixed gaze: a steady eye point helps you hold the balance.

Progression

• Start with the foot placed low on the calf and hold 20-30 seconds per side.
• Raise the foot to the thigh once balance is steady and extend to 45-60 seconds.
• To progress, take the arms overhead and later try closing your eyes or flowing from Tree into Warrior III for more balance challenge.