Tree Yoga · The original pose reference
Single-Leg Hip Circles
See this pose in the original book ↗From the original book
The practice.
Nowadays, it seems like almost everyone has tight hips and lower back pain. This is largely due to lack of movement and lack of flow to the middle of the body. You want to move the hip joint multiple times per day, and one of the best ways to move it is in a circular motion. This move really loosens up the middle of the body, and it is one of the best ways to open the hips.
Begin with the side body facing the tree, 1 or 2 feet away from the trunk. Grab on to the tree — wrapping your arm around the trunk. Alternatively, plant the hand directly on the tree and start slightly farther away. Root down through the foot closest to the tree. Keeping the body upright and the spine long, start to make circles with the outside leg, with the motion centered at the hip joint. Breathe deeply as you move, and go in both directions. Practice on both sides.
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