Supported Tree Pose

Benefits

• Improves balance and stability
• Strengthens standing leg
• Enhances core engagement
• Builds confidence
• Improves concentration

How to do Supported Tree Pose

1. Stand behind or beside chair
2. Hold chair back with one or both hands
3. Find stable standing position on right foot
4. Engage core for stability
5. Lift left foot off floor
6. Place left foot on:
7. - LEVEL 1: Ankle of standing leg
8. - LEVEL 2: Calf of standing leg (NEVER on knee)
9. - LEVEL 3: Inner thigh (avoiding knee)
10. Press foot and leg into each other
11. Keep hips level and facing forward
12. Stand tall through spine
13. Optional: Release one hand from chair when stable
14. Find a focal point to aid balance

Breathing

• Breathe smoothly and steadily
• Use breath to maintain stability
• If wobbling, return focus to breath

Hold: 5-10 breaths. Repetitions: 2-3 times each side.

Modifications

Make it easier

• Keep both hands on chair
• Place foot on ankle only
• Reduce hold time
• Keep toes of lifted foot touching floor

Make it more challenging

• Use only light fingertip contact on chair
• Release chair support briefly
• Hold position longer (15 breaths)
• Close eyes briefly (with chair support)

Common mistakes to avoid

• PLACING FOOT ON KNEE (joint damage risk)
• Leaning into chair too heavily
• Hips not level
• Losing breath
• Tensing standing leg