Tree Yoga · The original pose reference
Dips
See this pose in the original book ↗From the original book
The practice.
This move requires a special type of tree. Find a tree with exposed roots or strong horizontal branches that are low to the ground. It should also be relatively level, but it doesn’t have to be perfect. With the back facing the roots or horizontal branch, place the hands down on the tree about shoulder-width apart. The fingertips should be going towards the hips. Either have the knees bent and the feet down, or have the legs fully extended with just the heels down. Shift the body forward slightly, and keep the hips lifted the entire time. On an inhalation, bend the elbows and lower the body down. On an exhalation, press back up to the starting position — using the triceps. Keep the arms tucked in close to the body, as opposed to flaring the elbows out. For a greater challenge, you can also practice this move with the gymnastics rings hanging from a strong branch.
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