Tree Yoga · The original pose reference
Bridge Pose
See this pose in the original book ↗From the original book
The practice.
Begin facing away from the tree in a supine position, with the knees bent and the feet down. The feet should be hip-width apart. A common mistake is placing the feet too far apart. The head should be about a foot away from the tree. Reach the arms back and grab the trunk. Press down through the heels and drive the hips up on an exhalation. On an inhalation, slowly lower the hips down. Practice this move dynamically — moving with the breath. Additionally, practice this move statically — holding for several breaths at the top. You can also practice this with the arms relaxed by the sides. For a greater challenge, practice this with one leg at a time.
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.
Explore the gentle introductory lesson →Keep exploring