Tree Pose
Tree Pose
 Step by Step

Stand in Mountain Pose. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.

Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. The center of your pelvis should be directly over the left foot.

Rest your hands on the top rim of your pelvis. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor.

Lengthen your tailbone toward the floor. Firmly press the right foot sole against the inner thigh and resist with the outer left leg. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.

Stay for 30 seconds to 1 minute. Step back to Mountain Pose with an exhalation and repeat for the same length of time with the legs reversed.

Anatomical Focus

  • Thighs

Therapeutic Applications

  • Sciatica

Benefits

  • Strengthens thighs, calves, ankles, and spine
  • Stretches the groins and inner thighs, chest and shoulders
  • Improves sense of balance
  • Relieves sciatica and reduces flat feet

Contraindications and Cautions

  • Headache
  • Insomnia
  • Low blood pressure
  • High blood pressure: Don't raise arms overhead

Beginner's Tip

If your raised foot tends to slide down the inner standing thigh, put a folded sticky mat between the raised-foot sole and the standing inner thigh.

Variations

Stretch your arms straight up toward the ceiling, parallel to each other, palms facing, or touch the palms together forming an inverted V with the arms.

Modifications and Props

You can stand with your back braced against a wall if you feel unsteady in this pose.

Partnering

If you are practicing Tree Pose with arms raised overhead, a partner can help you lift and lengthen your arms. First raise your arms perpendicular to the floor. Have your partner stand behind you and press inward against your outer upper arms, then lift your outer arms toward the ceiling. At the same time, draw your inner arms downward, from the wrists to the tops of the shoulders.

Preparatory Poses

  • Bound Angle
  • Extended Triangle 
  • Warrior II

Follow-Up Poses

  • Standing poses

Deepen The Pose

As with Mountain Pose , you can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.


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Copyright © Janet Lawlor, BCTMB