Tree Yoga · The original pose reference
Standing Shoulder Circles
See this pose in the original book ↗From the original book
The practice.
Many people have tight shoulders, with the chest collapsing in on itself. The front body is tight, and the back body is weak. Thus, to fix this situation, we need to open the front body, and activate the back body. This movement does just that. Further, it gets you ready for any strength-based upper body moves.
Begin on the side of the tree, about an arm’s length away. Firmly root down through both feet as you simultaneously lengthen up through the crown. Place the hand of the inside arm directly on the trunk, and keep it plugged in for this entire move. On an inhalation, lift the outside arm up in front of the body. On an exhalation, reach and circle that arm back behind the body. Move slowly, and make these circles as big as possible. Further, keep the hand open and relaxed — spreading the fingers wide to create maximum space throughout. Practice in both directions, and 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