Yoga Pose of the Month – Tree Pose

More and more people are jumping on the yoga bandwagon and why not! Yoga has been shown to reduce stress, decrease blood pressure, increases concentration, and improve academic performance. You do not have to be a yogi to participate in yoga, matter of fact you do not even need to be that flexible or coordinated. These yoga poses vary in intensity and focus with the goal to bring out the inner yoga master in all of us.

After a few months of poses, we will start to combine the poses together into routines focused on different themes including energizing, relaxation, core strength, balance, and more!

DISCLAIMER: I am not a yoga master by any means, but I do enjoy doing yoga poses and yoga workouts as a part of my workout routine. If I can yoga, you can yoga.

Tree Pose

Anywhere from 15 seconds to 1 minute per side

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Why?

Improves balance, concentration, and spatial awareness (otherwise known as proprioception).

Muscles Used:

Abdominals, Glutes, Adductors, Quadriceps, Abductors, Hamstrings, Gastrocnemius

Visualization:

If your into that sort of thing… I find it helps me to feel more grounded and relaxed.

  • Imagine you are standing tall like a tree. Root your feet into the earth.

How?Photo on 2015-10-13 at 12.05

  • Start in Mountain Pose
  • Transfer weight to right foot
  • Bend left knee & lift your foot to place it as high as you comfortably can on your inner right thigh (toes point down)
  • Bring your hands into prayer positionPhoto on 2015-10-13 at 12.07 #3
  • Draw abdominals in, lengthen your torso, bring your right knee back & hip forward
  • Raise your arms up towards the ceiling, keep your pelvis equal
  • Focus on a spot in front of you for balance
  • Switch legs and repeat
Photo on 2015-10-13 at 12.08

Tree Pose! Try to keep your hips as level as possible. Not the best example here, but I’m working on it!

Photo on 2015-10-13 at 12.08 #2Photo on 2015-10-13 at 12.09Too hard? Try these variations…

  • Place your back against a wall for balance
  • Try the pose keeping your hands in prayer position
  • Try the pose, but keep your raised leg lower (i.e. on the calf of your standing leg)
My name is Emma Petshow and I am a 3rd year naturopathic medical student at the National College of Natural Medicine in Portland, OR. For more about myself, check out my bio. This blog is intended for information about preventive health and lifestyle improvement. The information contained on this blog is not to be used as medical advice. For specific medical advice you should consult your physician.
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