Tree Yoga · The original pose reference
Standing Backbend
See this pose in the original book ↗From the original book
The practice.
It is important to note that backbends done with the tree have the potential to be far deeper than any backbend you have ever previously done. Practice with mindfulness, and never be reckless with deep backbending. However, also realize that your body is supposed to be able to move this way. You can regain this natural spinal mobility and openness with practice. You can be free in your body again with Tree Yoga.
Begin facing away from the tree. Depending on how deeply you want to go, position yourself at a different distance from the trunk. For gentler backbends, position yourself more closely to the tree. For deeper backbends, position yourself farther away — up to 3 or 4 feet. On an inhalation, sweep the arms up and over the head. Get as much length as possible here, as you simultaneously remain grounded through the feet. On an exhalation, begin to lift the heart up and press the hips forward as you reach back towards the trunk. Once the hands land on the tree, you can walk them down the trunk for a deeper backbend. For more flexible people, you can even walk the hands all the way down to the ground into wheel pose. To exit the pose, keep the core engaged as you walk the hands back up the trunk. Eventually, release from the tree and return to standing.
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