Tree Yoga · The original pose reference
Standing Single-Leg Knee Circles
See this pose in the original book ↗From the original book
The practice.
If you treat the body like glass, it will respond like glass. So many people do just that with the knee joint. This is not an invitation to be reckless with any movement, but it is an invitation to move in ways you are not used to. I know the knee is a hinge joint, but that does not mean we can’t move it in other ways. I highly encourage you to move all joints in all directions — not just in the ones you are comfortable with, or used to doing. Promote flow throughout the entire body, and you won’t break like glass. Instead, you will be able to bend like a tree.
Start with the side body facing the tree. You want to be about 1 or 2 feet away from the trunk. Wrap the arm closest to the tree around the trunk, or plant the hand directly. Additionally, root down through the foot closest to the tree. Keeping strong posture, lift the outside leg up in front of the body. Next, begin to make circles centered at the knee joint of the lifted leg. Move with the breath, and go in both directions. If you do not like the circular motion with the knee, you can just bend and extend the leg instead. This still promotes flow to that area. Practice this move 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