Tree Yoga · The original pose reference
Hula Hoop Hip Circles
See this pose in the original book ↗From the original book
The practice.
Remaining in a seated position for extended periods of time is detrimental to the body. Just 30 minutes of continuous sitting deactivates the core and glutes, as well as the metabolism. It also tightens the hip flexors and psoas — resulting in anterior pelvic tilt. This dynamic movement is the remedy for problems caused by sitting too much.
Begin about a foot away from the trunk, facing the tree. Place the hands on the outsides of the trunk. On an exhalation, circle the hips forward. On an inhalation, circle the hips back. Be as fluid as you can with this movement, and don’t feel as though you need to keep the hands glued to the tree. Adjust the hands accordingly — however results in the best stretch. To make this movement more dynamic, arch the spine as you circle forward, and round the spine as you circle back. Practice for a couple cycles of breath in each direction.
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