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: