Tree Yoga · The original pose reference
Hero Pose
See this pose in the original book ↗From the original book
The practice.
Begin in a kneeling position, facing the tree. You want the knees as close to the trunk as possible. Be extremely mindful with the knees and ankles, especially if you have any issues with these parts of the body. Do not practice this pose if you have any serious issues. Sit back on top of the feet, and find a long spine. Raise the arms in front of the body and place the hands directly on the tree. Keep the shoulders relaxed down away from the ears, and keep the face relaxed as well. Take several deep breaths, maintaining length through the crown of the head.
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