Yoga Practice:
Tree

Tree Pose is a yoga posture that engages the muscles of the standing leg to stabilize the ankle, knee, and hip and maintain equilibrium. This posture also engages the muscles of the shoulders to reach arms overhead and the hip joint of the raised leg as it flexes, abducts, and externally rotates.

One of the most accessible balancing exercises, Tree Pose can be a great place to lay a foundation of playfulness and curiosity around the body in balance. Rather than searching for stillness, remind students that wobbling is not only inevitable, it is valuable in that it’s training the body to respond to subtle shifts in equilibrium.

In balancing poses in particular, students often tend to hold their breath. This has some advantage in that the stillness breathing musculature that would otherwise be moving can help the body stabilize, but it is also inefficient in the long-term and can create anxiety. Encourage students to explore how the breath can support both stability of the body and the clarity of attention in balancing poses like Tree Pose.

When releasing balancing poses such as Tree Pose, students often impulsively shift to shake out the standing leg or adjust clothing. This is absolutely fine, but it can also be illuminating to stay attentive to the entire process of releasing the posture, feeling the subtle shifts of weight, breath, muscular effort and sensation as you return to Mountain Pose or your standing position. Most of these shifts are unconscious or automatic, and staying present to them can not only increase internal awareness but can also develop an appreciation for degree to which the body can adjust and restore itself without conscious effort.

Strengthens the muscles of the ankle, leg, and hip

Mobilizes the hip joint

Focuses attention and concentration

Improves balance

1. From Mountain Pose, bring the hands to the hips and shift the body weight to the right until the left foot is free to lift.
   

2. Press down evenly through the heel, big toe mound and little toe mound of the right foot. Reach up through the top of the head.
   

3. Bend the left knee and turn it to the left side, then press the left foot against the inner calf or inner thigh of the right leg.
   

4. Reach the arms wide to the sides, or slowly extend the arms up overhead.
   

5. To release, bring the arms down by the sides and replace the left foot to the floor, returning to Mountain Pose. Pause to integrate, then switch sides.

Sensitive knees or hips: practice with care and moderation; use a wall or the edge of a desk or chair to improve stability  

Vestibular or proprioceptive issue: practice with care and moderation; use a wall or the edge of a desk or chair to improve stability

Recent surgery or acute injury to any key muscles or joints

Chronic or recent injury, pain, or inflammation to any key muscles or joints

To moderate this challenge of balance, place the toes of the bent leg on the floor, or hold the edge of a chair or desk.

To intensity the challenge of balance, turn the gaze up toward the ceiling or close the eyes.

Never overdo or force any yoga movement. If you begin to experience discomfort or pain, release the posture. Find a variation of the posture that serves your body and practice best.

Practice with self-compassion and non-judgment.