Tree Yoga · The original pose reference
Forward Fold
See this pose in the original book ↗From the original book
The practice.
There are 2 primary ways to practice this pose. Beginning with the first way, start in a standing position facing the tree — slightly farther than an arm’s length away from the trunk. Keeping the spine long, hinge at the hips and reach for the tree. Plant the hands directly on the trunk, and then melt the heart down towards the ground. Keep the legs straight, but not locked out — maintaining soft knees. Additionally, you can relax the head through the shoulders. This provides an excellent stretch for both the hamstrings and the muscles of the back.
For the second way, begin facing away from the tree. You want to be as close to the trunk as possible. The legs do not need to touch the tree, however you do want to be very close. Keeping the spine long and hinging at the hips, slowly lower the upper body down towards the ground. To enhance the stretch, reach for the trunk and gently pull the upper body closer to the legs.
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