Tree Yoga School · Practice beside a tree

Gentle Yoga with a Tree · About 5 minutes

Gentle Yoga with a Tree

Read once, then give your attention to the tree. Spend a few minutes, or less if that suits you.

Find a comfortable place.

Choose a permitted place with firm, level ground, enough room, and no hazardous branches overhead. Keep your usual mobility aids and supports. This introductory sequence stays beside the tree without using it to bear weight. Stop any movement that causes pain, dizziness, or unsteadiness; rest instead.

Seated

Use a stable chair, bench, or your usual seat. Keep your normal supports and feet supported. The small arm movements can be practiced here.

Standing

Stand comfortably with both feet supported and eyes open. Use your usual support. Skip an arm movement if it would require letting go of support you need.

  1. Find your steady position

    Notice your feet or seat. Let your posture feel comfortable, with space to breathe. Observe the tree without leaning on it.

  2. Bend and straighten gently

    Keep your upper arms relaxed beside you. Slowly bend and straighten one elbow a few times within a comfortable range, then the other. Let your breath remain natural.

  3. Explore a small arm movement

    If comfortable, move one arm slightly forward and return it to your side, a few times. Keep the movement small; there is no need to reach overhead or behind you. Repeat with the other arm, or skip this step.

  4. Become still again

    Let your arms rest. Notice how stillness feels after movement. Look at one detail of the tree, then finish at your own pace.

An optional five minutes

You can practice without a timer. Start it when you are ready to turn your attention to the tree.

5:00

Silent by default. Begin whenever you like.

Keep this page open for the closing sound. A locked screen or backgrounded browser may delay it; the time will catch up when you return.

When you are ready

Which movement or position felt most comfortable and steady today?

Reflect quietly, or write a sentence in your own notebook. Let the visit be enough.