Will I ever be able to get my foot up to the inside of my thigh?

The answer? Maybe—but maybe not! And that’s totally okay.

The ability to place your foot higher in Vrksasāna, Tree Pose, depends on a mix of mobility, strength, body mechanics, and even something as simple as how grippy (or slippery) your skin and clothing are.

Why Can Some People Place Their Foot Higher?

Tree Pose requires external rotation at the hip joint. For some, this movement comes naturally, making it easier to bring the foot up higher. But for others, anatomy, mobility, or stability can limit how high the foot comfortably rests.

Other key factors include:

• Core & Standing Leg Engagement—A strong, stable standing leg and an active core help keep the body upright and steady. The lifted foot and the standing thigh should press into each other to support each other through counterpressure.
• Grip & Clothing—Some people have naturally grippy skin, while others sweat, wear slippery leggings, or even wear bunchy fabric (which I personally battled the other night)! These can make high foot placement tricky.
• Bone Structure & Joint Mobility – Sometimes, no amount of stretching or strengthening will change the shape of your hip joint or the way your femur fits into the socket. Your anatomy might make a higher placement unrealistic—or even unsafe.

Myth Buster: Can I Place My Foot on My Knee?

For years, yoga teachers warned against placing the foot against the knee in Tree Pose. The idea was that sideways pressure could strain the joint. But here’s the truth: As long as there’s no pain (during or following class), it should be absolutely fine and a nice option.

The standing leg is strong enough to withstand the connection with the opposite foot. Of course, if it feels unstable or uncomfortable, simply lower the foot to the calf. But if it works for your body, there’s no reason to avoid it.

Does Foot Placement Actually Matter?

Not at all! The true essence of Tree Pose isn’t about how high your foot goes—it’s about balance, grounding, and focus. The benefits remain the same whether your foot is on your ankle, calf, knee, or thigh (or if you’re using a wall for support).

With time, mobility, strength, and control may improve, making a higher placement possible, but forcing it could lead to hip or knee strain—and that’s just not worth it.

The Real Essence of Vrksasāna

Rather than fixating on foot placement, embody the qualities of a tree:

• Root down into the earth.
• Draw energy from the earth through your foot like a suction cup.
• Allow that energy to transcend up the standing leg in an external spiral all the way up to the hips through the spine, and out through the top of the head.
• Stand strong and steady.
• Grow and expand into space with intention.

Wherever your foot lands, whatever you need to do to make this balance happen, you are still practicing Tree Pose. Keep practicing, keep breathing, and trust that your balance—both on and off the mat—will improve and become more and more natural all the time.

Considerations for Prenatal & Postnatal

I used to be very specific about cueing this posture for prenatal and postnatal students, but after years of seeing so many bodies move and not two of them the same, I am much less rigid. For the most part, you can practice this posture the same way you did before pregnancy and postpartum, but here are some considerations:

• Keep foot on ankle or calf instead of thigh for better stability.
• Use a wall, chair, or barre for support (even one finger can make a world of difference)!
• Focus on breath and gentle engagement of the core on the exhale rather than high foot placement.
• If feeling unsteady, toe-tap variation (keeping the ball of the foot down) still builds balance.

Most importantly, honour your body and your mind—Tree Pose is about grounding, growth, connection, and focus.