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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. 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 and look at a point at eye-line that isn’t moving to help you keep your balance. Press down evenly through all 4 corners of your left foot and lift from the arch of your foot all the way up to your groin. Press your left thigh towards the sole of your right foot, lightly engage your core and lengthen your spine. Be careful not to hyper-extend the knee of your standing leg.

  • 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
ADVANCED VARIATION: Bending Tree
  • 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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