11. Tree
Tadasana
You can have the flexibility of a dancer and the strength of Tarzan, and still struggle with this pose. Why? Because without focus and balance, tadasana will be impossible.
Pick a point where you can keep your gaze fixed on. Relax and concentrate by deepening the breath. Balance on the left leg. Hold the right foot high up in front of the left upper thigh with the right hand.
Keep the sole of the right foot facing the ceiling. Straighten the spine and make sure that the tailbone is lengthening down, the ribs are drawn in and the shoulders are drawing back instead of rounding forward.
Without a stable trunk there can be no tree, so without a strong standing leg there can be no tree pose. To progress in Tadasana, keep opening the right hip and working the right knee down and back until both knees are in one line. If the right leg stays above the left thigh, bring both hands into prayer in front of the chest, making sure this doesn’t encourage the bottom to stick back.
Notice how the breath and focus brings you into stillness and ease.
Hold here for ten seconds then repeat, holding the left leg up.
Benefits
- Improves posture and balance
- Increases flexibility of the knees, ankles and hip joints
- Strengthens internal oblique muscles
- Strengthens leg muscles – especially the quads and calves
- Stretches the adductors along the inner thigh
Don’t Cheat
