Hello Warriors. I got back to teaching in person this past semester and I remembered how happy I am when I am showing someone new to yoga how to make it work for them. And it’s the holiday season, so I thought, why not modify Tree Pose?
Tree Pose is one of those asanas that looks deceptively simple. And then once you are there, your body realizes just how much is going on. Tree Pose is a standing pose that is meant to work on balance and hip flexibility. The balance part makes sense just by looking at the pictures. I mean, you are standing on one foot. But the open, sideways pointing knee works wonders for the hips. It is actually quite challenging for most of us sitters to maintain that posture.
Additionally, Tree Pose is one of the strongest grounding postures. In yoga, most asanas that utilize the feet can be described as grounding. Grounding has both Physical and Mental aspects. From a Physical standpoint, grounding refers to actually feeling the earth. In other words, concentrating on the sensations that your feet, hands, or body makes where it contacts the floor. From a Mental standpoint, grounding refers to the feeling that we are rooted to where and who we are. Sometimes this is described as directing energy downwards to feel strong, calm, or at peace.
Because of the balancing nature of Tree Pose, it is important to feel not only the Physical sensations of groundedness in the support foot, but also to feel as though the energy in the pose is moving downwards to create a strong base of support. I personally (and maybe somewhat ironically) find that raising my arms to create the branches of the tree helps me with this. But more on that in a minute.
For these reasons, Tree Pose is one of my favorite asanas. And it is also one of the simplest to modify! As always, though, let’s start with how to achieve the base posture.
Start in Mountain Pose, with shoulders relaxed and an engaged core. Begin by shifting your weight to the right leg. Inhale and bring the sole of the left foot to rest on the inner thigh of the right leg. Exhale and turn the left knee out so it is in line with the torso. Inhale and raise the arms overhead. Exhale, and relax the shoulder blades so there is no shrugging and allow the energy to flow down the body and through the base foot. Hold for several breaths. Exhale and return to Mountain Pose. Recenter and repeat using the left leg as the support leg.
Modify the Upper Body Position
One of the most often cited reasons people shy away from a yoga practice is shoulder pain or injury. And it’s definitely a thing, but there are also tons of ways around it. The raised arm position in Tree Pose can pose a problem if you have shoulder issues. The upper body position can also pose a problem for balance. Any time you move a limb or limbs away from the torso, it can create balance trouble. The remedy for both of these is to change your arm position. If you’d like a challenge, but the full up arm position causes tension, tightness, or pinching in your neck, simply move your arms out to the sides. This is also a great trick for helping steady balance.
If that isn’t enough, you always have the option to bring your hands in to Prayer Mudra. Just be sure to concentrate on relaxing the shoulder blades so there is a downward energy sensation.
Modify the Lower Body Position
Again, balance is often a challenge in Tree Pose, but equally as prevalent are tight hips. The bent knee should be in line with the torso. If you notice that it is pointing more in front (at a 45 degree angle), you won’t be receiving the full benefits. In either case, lower the resting foot to the calf. This will release some of the hip musculature, allowing the knee to turn out more freely.
If balance is the main concern, you can place a chair, foam roller, or other support under the bent leg to provide another point of contact with the ground. If you take this option, remember that the support is there as an aid, not as a literal prop. Maintain the focus on the supporting leg.
Let me know in the comments if you try any of these mods and until next time, be well friends!
