Tree Yoga · The original pose reference
Upward-Facing Dog
See this pose in the original book ↗From the original book
The practice.
Begin in tabletop position, facing the tree. Slowly lower yourself into a prone position, with the belly down on the ground. The head should be very close to the trunk. Start to look towards the tree as you walk the hands up the trunk. Actively press the hands into the tree and lift the heart up. Roll the shoulders down and back away from the ears. You should feel a deep stretch all throughout the front of the body. Practice for several breaths, then exit in reverse order.
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