Tree Yoga · The original pose reference
Warrior III
See this pose in the original book ↗From the original book
The practice.
Begin an arm’s length away from the tree, then step back an additional 1 or 2 feet. The extra distance is essential for optimal alignment in this pose. Keep the toes and the hips squared towards the tree. Further, keep the spine long and the core engaged. Root down through one foot, and hinge at the hips as you extend the other leg back. The arms and the extended back leg should be parallel to the ground — both perpendicular to the planted leg. Keep the neck and cervical spine aligned with the rest of the spine, as opposed to tilting the head up. Press the hands into the trunk, and also press back through the heel of the lifted leg. Practice for a couple of breaths on each side. To prime the nervous system for better balance, and for a greater challenge, you can get lighter with the hands over time. Even more challenging, you can close the eyes.
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