Tree (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Tree (hold) · Beginner · timed
   Balancing on one straight leg, the other knee bends and turns out to the side so its sole presses on the inner thigh (or calf, never the knee) of the standing leg, toes pointing down, pelvis level and facing forward, han
2. Extended hand to big toe (hold) · Intermediate · timed
   One-legged standing balance: the free leg is lifted straight forward to about hip height with the same-side hand hooking its big toe, the other hand on the hip; in the Ashtanga form the torso then folds over the lifted l
3. Dancer (hold) · Advanced · timed
   Standing on one leg, the hand on the same side as the lifted leg holds the inside of that foot behind the body; the foot kicks back and up into the hand while the torso tips forward as a counterweight and the free arm re