TREE

This is one of the most basic balancing poses in yoga. It is extremely good at building strength and balance. Tree increases hip mobility and strength in the lower body, prevents injury in the knees, and improves overall balance. It even opens your chest and improves your posture. There is no reason not to love it!

TARGET AREAS

• hips • core

BENEFITS

• Strengthens hips and glutes • Improves balance • Strengthens and prevents lower-back, knee, and ankle injury • Improves hip stability and neutralizes alignment

1 Stand in Mountain pose with big toes touching and heels about 1in (2.5cm) apart. Lift your right leg and press your foot into the left thigh or shin (but avoid the knee), toes pointed down. You can use your hand to help position the foot securely on your leg.

2 Extend your arms overhead in a V-shape, palms facing forward. Squeeze your right glute to rotate right hip outward and open the hip. Keep hips facing forward. Reach tailbone toward the floor to engage core and lengthen lower back. Hold the posture, inhaling as you lengthen the torso, and exhaling to increase engagement of core, thighs, and hips. Repeat on the other side.

 

YOU SHOULD FEEL

• Engagement of hips, glutes, and core

• Total engagement of base leg

• Stretch in hips, shoulders, and chest

YOU SHOULDN’T FEEL

• Pressure in knees; if you do, engage glutes and make sure lifted foot is on shin or thigh

Squeeze the glutes of the lifted leg to move your knee further out. Stack your body as much as possible, as if you are being pushed flat against a wall.

PRO TIP

This is a fantastic posture for activating your core and hips. Squeeze your glutes as tightly as possible, and work on getting the lifted knee to face directly to the outside.