om body
The benefits of this pose:
l Tree Pose is a great asana for developing integrity in the arches
of our feet
l It builds strength and stability in our ankles, knees and hips
l The asana encourages length in the spine and an openness across
our chest
l Balance poses are an effective way to enhance our core strength
and utilise the action of our bandhas
l Tree Pose improves our focus and concentration
l It helps to develop balance, proprioception and spatial awareness
Contraindications:
l It is suggested that the full expression of Tree Pose may not be an
appropriate asana to practice if you have certain knee or hip issues
although modifications are always available
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Variations:
Here are some variations of this asana that you may have come across:l If placing the sole of your foot against your inner thigh proves too
challenging place it against your calf muscle or your ankle as you
push your big toe into the mat
l Use a wall for support while you develop your balance
l Keep your hands on your hips or raise your arms above your head
l To challenge your balance more direct your gaze upwards or even
try closing your eyesAndrew McGonigle is Doctor Yogi, a medically trained yoga teacher
based in London who specialises in teaching anatomy applied to yoga.
Visit doctoryogi.co.ukSTACK YOUR HEAD DIRECTLY ON
TOP OF YOUR SPINE
l Gently slide the sides of your
throat back and then lower your
chin a couple of millimetres
towards your chest and feel the
back of your neck lengthenLENGTHEN EVENLY THROUGH YOUR SPINE
l Lengthen up through all four sides of your
waist to create more space between your hip
bones and your lower ribs
l Soften your front, lower ribs towards your
spine and breathe into your back lower ribs to
create space in the back of your chest
l Keeping this space, widen across your
collar bones (clavicles) to stabilise this space
l Draw your shoulder blades down and
towards each otherLENGTHEN YOUR LOWER BACK
l Gently roll the upper, inner thigh of your
standing leg back to create space at the back
of your pelvis
l Root your sacrum (the flat part of your
lower spine) and tailbone (coccyx) down
towards your heels
l This will lengthen your lower back and
engage your abdominal muscles