Tree Yoga · The original pose reference
Standing Splits
See this pose in the original book ↗From the original book
The practice.
Start in a standing position, facing the tree. The distance away from the tree will depend on your flexibility, but it is a good idea to start about an arm’s length away. The more flexible you are, the closer you should move to the trunk. Swing either leg up and place the heel or the sole of the foot on the tree. Be mindful not to slam the foot into the trunk. Be as soft as possible with the landing. Keep the spine elongated as you take deep breaths — stretching the back of the lifted leg. If you are close enough to the trunk, you can grab on to it with the hands and pull yourself closer for a deeper stretch. Practice 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