Mindfulness and Yoga in Schools A Guide for Teachers and Practitioners

CHAPTER 11: on THE mAT: foRmAl YogA PRACTICES foR SElf-REgulATIon And EngAgEmEnT • 253

Tree Pose

Tree Pose is a balancing and integrating pose (Flynn, 2013; Harper, 2013; Herrington, 2012).
It helps students develop focus, improves balance, and stretches and strengthens the legs,
especially the inner thigh (Flynn, 2013). To adapt the pose, have students place the ball
of the lifted leg on the floor. To modify, place a stable chair next to the student to support
balance.

Triangle Pose

Triangle Pose stretches and strengthens the legs, arms, back, and core, elongates the spine,
and opens the chest (Flynn, 2013). To modify, use a block or two to help the students reach
the floor.

PoSE 11.23 TREE PoSE

Pose Tre e

Instruct From Mountain Pose, bend your right knee

and bring your right foot to the inside of

your left calf or inner thigh. Press your left

foot into the mat, especially the inner rim of

the foot. Engage your left leg and press the

sole of your right foot into your left thigh.

Engage your belly and place your palms

together at your chest. Pressing down into

your left foot, integrate your right leg by

pressing your foot into the left leg, pull

your belly in. From here, lift your arms up

to the ceiling.

Anchor Point The foot and belly. The focal point is forward

and up.

Breath Work Slow deep intentional breaths. Watch for

holding breath during balance poses.

Photograph by Madison Weber; model Kayla Tiedemann.
Source: Flynn, 2013; Harper, 2013; Herrington, 2012; Walsh, 2008.