Tree Yoga · The original pose reference
Inverted Rows (with Gymnastics Rings)
See this pose in the original book ↗From the original book
The practice.
First, set up the gymnastics rings around the tree. Next, grab the rings and walk away from the trunk. The rings should be waist-height or slightly higher, and you should keep tension with them the entire time. Keeping the core engaged, walk the feet slightly forward as you lean the upper body back. Ideally, you want to position the body at a 45-degree angle to the ground. As you lean back and get into position, keep the arms long. Make sure the body stays like a plank throughout this movement. On an exhalation, pull yourself towards the tree using the back muscles and biceps. Keep the elbows close to the body, as opposed to allowing them to flare out. On an inhalation, slowly return back to the starting position. Practice for a couple of breaths dynamically. You can also hold this pose statically for breaths at the top to greatly strengthen the back.
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