Tree

Audio File

Instructions

  • From Mountain Pose, bend the right knee and place the right foot high on the left inner thigh, taking the hands to the hips - Avoid putting your foot on your knee.

  • Make sure the standing foot continues to point straight forward and press the right foot and the left inner thigh against each other.

  • Keeping the pelvis squared to the wall you are facing, draw the right knee back to the extent you can keep the hips square.

  • To achieve greater stability and balance, find a single place of focus on which to hold your gaze, at eye level in front of you.

  • Raise the arms without flaring the front ribs.

  • If able to keep the arms straight, reach up, touch palms and take the gaze to the thumbs.

  • Hold for 5 to 10 breaths.

  • To exit, use an exhale to release back to Mountain Pose.

Modifications

  • Place your foot on your calf or rest the toes of your raised foot on the floor 

  • Keep your hands on your hips

  • Holding onto a chair or wall

Contraindications

  • Knee pain, knee injuries (especially knee ligament injuries), or knee arthritis

  • Shoulder pain, numbness, tingling or shooting when you lift your arm

  • Risk for fall

Type of pose

  • Standing

  • Balance

Parts of Body Benefited

  • Improves balance

  • Lifted Leg: gently stretches your inner thigh and front of thigh (quadriceps) while strengthening your outer thigh and buttocks (gluteals)

  • Standing Leg: strengthens your thigh, buttocks (gluteals) and ankle

  • Stretches around your shoulders and lattisimus dorsi

  • Strengthens your core

  • Assists in calming and relaxing the mind to relieve anxious thoughts and feelings

  • Improves posture and counteracts the effects of sitting and computer work

  • Can help build confidence and empowerment

  • Can boost energy and fight fatigue

  • Improves postural and body awareness

Other strategies for emotional support:

Fear

Other strategies from:

Hatha Yoga

Yoga