Tree

Benefits

  • Improves balance and proprioception.
  • Strengthens the feet, ankles, legs, hips and core.
  • Externally rotates the hips.
  • Increases shoulder mobility.
  • Improves posture.
  • Enhances focus and concentration.

Skill Level

  • Intermediate

Category

  • Balance
  • Hip Opener
  • Lower Body Strength

Yoga 15 Series

    Instructions 

    • Standing in Mountain pose, shift your weight into your left foot and bring your right foot to your ankle, lower leg or inner thigh. It is crucial that your foot rests either above or below your knee as your knee is not designed to bend laterally. 
    • On an inhalation, sweep your arms out and up overhead and reach up through your fingertips. Exhale, relax your shoulders away from your ears. You can bring the palms of your hands together or keep them shoulder-width apart.  
    • Look straight ahead at a point that isn't moving to help with your balance.
    • Press your left foot firmly into the mat, engage your core and relax the muscles in your face. 
    • Hold for 5 deep breaths, in and out through the nose, before switching sides. 

    Variation: Eagle Tree

    Eagle Tree
    • Shift your weight into your left foot and bring your right foot to your ankle, lower leg or inner thigh. Inhale, sweep your arms out and up. Exhale, circle your hands down and cross your right arm under the left. Bend your elbows, wrap your forearms and try to bring your palms together. Hold for 5 deep breaths, in and out through the nose, before switching sides.  

    Contraindications

    • Avoid this pose if you have a knee or hip injury.