Tree Yoga · The original pose reference
Prone Centering
See this pose in the original book ↗From the original book
The practice.
This is the most grounding pose I have ever practiced in all of Yoga. Begin in a prone position, fully relaxed down on the ground with the entire body. The head should be only a few inches away from the trunk, with the face towards the ground. It is helpful to use a towel or mat. Additionally, you can place a rolled-up towel where the forehead rests to give yourself some extra space to breathe. Reach the arms toward the trunk, and grab on to the tree as if you were giving it a hug. Breathe deeply as you melt the body down into the ground. Expand the breath in all directions — not just into the belly, but into the back body and side bodies as well. You will be amazed at just how grounding and centering this pose can be.
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