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Tree

SKILL LEVEL
  • Intermediate
CATEGORY
BENEFITS
  • Improves balance and coordination.
  • Strengthens the feet, ankles, legs, hips and core.
  • Opens up the hips.
  • Improves posture.
  • Enhances focus and concentration.

INSTRUCTIONS

  • Set-Up

    First, set your foundation. Stand with your feet hip-width apart, toes pointing straight ahead. Distribute your weight evenly—trying not to let your feet roll in or out.

  • Action

    Shift your weight into your left foot and place the sole of your right foot as high as you can on your left inner thigh, toes pointing straight down. It is crucial that your foot rests above or below and not on your knee, as your knee is not designed to bend laterally. As you press down evenly through all 4 corners of your left foot, lift up from your arch all the way up to your groin. Press your left thigh towards the sole of your right foot as you lift up through the crown of your head to stabilise your hips. 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.

  • Refinements

    Check that your hips point straight ahead. 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.

  • Modification

    If you can’t bring your foot all the way up to your inner thigh, you can rest it on the inside of your ankle or lower leg.

  • Duration

    Hold still for 5-10 deep breaths on each side.

ADVANCED VARIATION: Eagle Tree
Eagle Tree pose variation.
ADVANCED VARIATION: Bending Tree
Side-Bending Tree pose variation.
  • Play around with different variations of Tree pose to challenge your balance and focus skills.
CONTRAINDICATIONS
  • Avoid Tree pose if you have a foot, knee or hip injury.
MASTER TREE POSE

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