Tree Yoga · The original pose reference
Warrior I
See this pose in the original book ↗From the original book
The practice.
Begin with one foot close to the tree, with the toes directly towards the trunk. Step back with the other leg about 4 or 5 feet. The heel should be down, with the toes angled out. Additionally, the hips should be squared towards the tree. With both hands on the trunk, bend the lead knee and drop the hips down — keeping the back leg straight. A common problem in this pose occurs when the weight is shifted too far forward. Ideally, we want the weight slightly shifted back. The tree can help with that. The more you press into the trunk with the hands, the more the weight will shift back. Further, the harder you press, the deeper you get into the pose. Take 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