Tree Yoga · The original pose reference
Standing Side Bend
See this pose in the original book ↗From the original book
The practice.
It is essential to move the spine in all major directions on a daily basis. This includes moving through extension and flexion, but also moving laterally and rotationally. Do not forget about lateral movement, and do not forget about the side body.
Begin about an arm’s length away from the tree, with the side body facing the trunk. The hand of the inside arm should be planted on the tree. On an inhalation, raise the other arm over your head — getting as much length as possible through the fingertips. On an exhalation, side bend towards the trunk of the tree. If you have the flexibility, you can even bring both hands to the trunk. However, do not force this. Length is most important here. Side bend as if you were going up and over a giant barrel — not through it. Practice for a couple of breaths on each side.
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