Tree Yoga · The original pose reference
Seated Forward Fold
See this pose in the original book ↗From the original book
The practice.
Begin in a seated position, facing the tree. Extend the legs fully and place the soles of the feet against the trunk. The legs should be straight, but the knees should not be locked out. Keep the knees soft. Additionally, keep the spine long for the entire stretch. Reach out in front towards the tree. If you have the flexibility, grab on to the tree and use it to gently pull yourself deeper into the stretch. If you cannot reach the tree, you have a few options. First, keep the arms lifted and continue reaching towards the trunk — even if you do not end up making contact with the tree. This will still result in a great stretch. Second, and depending on the width of the trunk you are working with, separate the legs slightly and position the trunk in between the feet, or even the calves. This way, you should be able to reach the tree and use it to help pull you into a better stretch. Practice for several 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