Tree Yoga · The original pose reference
Standing Cat/Cow
See this pose in the original book ↗From the original book
The practice.
Your spine is only as healthy as it is flexible. This dynamic movement brings the spine fully through extension and flexion. It both energizes and opens the spine — creating space for more comfort, as well as a stronger mind-body connection. It also provides a tremendous opening of the front body and back body — especially in the abdominals, chest, and upper back.
Begin 1 or 2 feet away from the tree, with the feet hip- width apart. The hands should be placed directly on the trunk. On an inhalation, press the hips forward towards the tree and tilt the heart up to the sky. This results in a nice extension of the spine. On an exhalation, change the hand positioning so that the hands are on the outsides of the trunk. Round the spine, and send the hips back. Use the tree as leverage to help enhance the stretch in the back body and get greater flexion of the spine. Always start slowly, but you can become more dynamic as you continue to breathe with this movement — making the movement bigger with each breath. Practice for a couple cycles of breath.
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