Tree Yoga · The original pose reference
Reverse Plank
See this pose in the original book ↗From the original book
The practice.
Begin in a seated position, facing away from the tree. You should be about an arm’s length away from the trunk. With the knees bent and the feet down, place the hands behind the hips. Have the fingers facing towards the hips, or you can angle them out if it makes it easier on the shoulders. Activate the back and lift the heart up through the chest. Next, drive the hips up to match. Extend one leg out at a time as you continue to press the hips up. You can either have the heels down and toes up, or you can plant the soles of the feet down on the ground. The gaze can be forward, or you can relax the head back and send the gaze up. Keep the core engaged, and practice for a couple of breaths.
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