Tree Pose


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11. Tree Pose: Tadasana
Purposes and Benefits:

  • Prepares body for Locust pose (#17) when combined with Toe Stand pose (#12)
  • Relieves lower-back pain
  • Releases tension in belly
  • Prevents hernia
  • Stretches spine and adductors along inner thigh
  • Improves balance and posture
  • Increases flexibility of ankles, knees, and hip joints
  • Enhances mobility of knees and hip
  • Helps correct posture
  • Invigorates Internal oblique muscles and leg muscles–particularly calves and quadricepsHow to Do:
    • Choose a point for visual focus
    • Concentrate and relax by deepening breath
    • Balance on left leg
    • Use right hand to hold right foot up in front of left upper thigh
    • Keep sole of right foot facing toward ceiling
    • Tighten buttocks, straighten spine, and ensure the following:
    • Tailbone is lengthening down
    • Ribs are drawn in
    • Shoulders are moving back rather than rounding forward
    • Open right hip and work right knee down and back until knees are in 1 line
    • If right foot remains above left thigh, bring hands into prayer in front of chest
    • Prevent right foot from slipping by pushing hips forward and bringing right knee back
    • Hold pose for 10 seconds
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