Tree Yoga · The original pose reference
Downward-Facing Dog
See this pose in the original book ↗From the original book
The practice.
Begin in tabletop position, relatively close to the trunk. You can practice this pose facing towards the tree, or facing away. Curl the toes under, and lift the knees. Pike the hips up and shift the weight back. You do not want the hands supporting most of your weight. You really want to shift the weight back towards the feet as much as possible. The arms should be straight, but not locked out. The face should be relaxed. Find some gentle movement in this position — bending one knee at a time, and melting alternate heels down to the ground. Then, settle into a static stretch — pressing both heels down at the same time. Practice for a couple of breaths.
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