Tree Yoga · The original pose reference
Calf Raises
See this pose in the original book ↗From the original book
The practice.
Having strong legs is important. It is the foundation of the body, and the foundation of the leg is the calf and foot. The most important part of any structure is the foundation. Make sure your calves and feet are solid and strong, otherwise you will have a hard time finding stability in all poses, as well as in your reality. Further, you will be easily knocked over by the winds of life. Establish a foundation as strong as the roots of a tree, and you will be able to handle any storm or situation.
Begin facing the tree, about 1 or 2 feet away from the trunk. The toes can be directly facing the trunk, or they can be slightly angled in or out. Depending on the position of the toes, you will work different parts of the calves and feet. As for the hands, they should be connected to the tree. On an exhalation, press up onto the toes — fully contracting the calves. On an inhalation, slowly return to the starting position. Be mindful not to roll onto the outsides of the feet. Instead, drive down through the big toe mound.
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