Tree Yoga · The original pose reference
Achilles Stretch
See this pose in the original bookFrom the original book
The practice.
Ankle mobility is a huge problem for many people. Most of these people do not even realize that they have this problem. I know this because I was one of them. For years, I struggled with squats and I never fully understood why. My hip mobility was fine. Eventually, I discovered it was due to poor ankle mobility. This stretch will greatly improve your ability to practice dorsiflexion of the ankle joint — allowing for deeper squats and greater overall mobility.
Begin facing the tree — about 1 or 2 feet away from the trunk. There are several ways to go about this. First, you can keep both feet the same distance from the tree. Second, you can stagger the feet, with one foot slightly in front of the other. Further, you can practice this pose dynamically or statically. When practicing dynamically, exhale as you bend the knees and dorsiflex at the ankles. Inhale as you return to the starting position. When practicing statically, hold the position with the ankles in dorsiflexion while breathing deeply. You can also incorporate some gentle side-to-side movement here. A circular motion works wonders as well.
Original book text by Alex Julian. Line wrapping and page breaks have been normalized for reading on the web. Personal accounts and energetic interpretations remain part of the original text.
Make the practice fit you.
This is a reference entry, not a required step in a beginner course. Use a comfortable range, keep breathing naturally, and stop if a movement hurts. Inversions and suspended exercises need appropriate instruction and equipment; a tree is not a certified anchor.
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