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Whether you’re new to yoga or seeking to deepen your practice, our training caters to all levels, ensuring the best yoga teacher training experience possible. More recently, I started questioning some of the common cues given in yoga and wonder where they come from and how they get passed down through generations of teacher and students. But before we get to that, I wanted to ask Jivana to describe the process by which these creative options came to be. In order to do that, you need fast responses, but also hip and leg mobility. In the variation pictured, there is also a deep hip opening. Tell kids to imagine their foot being the root, growing deep into the Earth. Ground it - imagine it being a tree root, Yoga Tree Pose weaving through the Earth and hold steady. How to Do Tree Pose, Plus Fun Variations! Tree Pose, or Vrksasana, is a powerful asana that promotes balance, stability, and focus.

Ready to bring Tree Pose into your practice? Incorporate Tree Pose into your daily routine to not only counteract the physical drawbacks of prolonged sitting but also to boost your mental well-being. Additionally, closing the eyes while in Tree Pose can intensify the necessary focus and concentration, adding an extra layer of challenge and mindfulness. It’s similar to the variation in your post Featured Pose: Tree Pose with the knee against the wall, but it avoids pressure on the knee. Although it appears to be simple enough - balance on one leg with hands together at center - it’s actually quite physically challenging for your hips, ankles, and not to mention balance! Practicing with the hands in prayer position, rather than overhead, can help students focus on balance or, if more support is needed, it can be helpful to bring the arms down alongside the body and place the hands flat on the wall for support. In general, the wall is a great prop for Tree pose.

The participant's hands lightly touched a wall (TreeWF, Figure 1(a)). In the intermediate version of Tree, participants placed their contralateral foot on the medial aspect of the support-limb shank, just above the ankle (Figure 1(b)) and again used the wall for support (TreeW). Shavasana, also known as the Corpse Pose, is performed by lying on your back with your arms and legs relaxed and hands resting at your sides. • Press your hands together in Anjali Mudra. • Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. Your weight doesn't have to be all the way forwards, just forwards enough that your toes naturally press the floor. Make sure the pelvis is in a neutral position, with the top rim parallel to the floor. When engaged, it stops the downward flow of prana, or vital energy, and provides support to the organs resting on the pelvic floor.

Now here are Jivana’s top three favorite "accessible" variations of Tree pose with his descriptions about why they are beneficial. Tree Pose can be practiced at any point during a yoga class, but it is often included in the standing balance section of the sequence. Standing forward fold (Uttanasana) or a gentle twist like Revolved Triangle pose can be effective counterposes. Emphasize grounding through the standing foot and engaging the core for stability. A balancing pose, tree creates focus, concentration, grounding and stability while calming the mind and nervous system. In this variation, the foot of the standing leg is lifted off the ground, requiring strong core engagement and stability to maintain balance. Guide your students through the step-by-step instructions, emphasizing proper alignment and engagement of the core muscles. Our findings suggest, however, that it is not until participants are able to safely perform the advanced version of the OLB pose, that they will appreciably load their plantar flexor muscles. When practicing Tree Pose, it’s important to be mindful of common mistakes that can compromise proper alignment and balance. Additionally, remind practitioners to avoid holding their breath or shallow breathing during the pose, which can lead to tension and instability.