In today's video we are going to learn how to do the tree pose. We are going to learn how to
prepare the tree pose step by step. So in this tree pose yoga practice, you are going to learn
how to do this practice, how to do this pose, this shape for your unique body. So lie on your back,
support your head with a pillow, rest your arms to both sides of your body and
turn the palms up. If you like my content then remember to click the like button,
subscribe to the channel, and share this video with others. Comment further below
and let me know if you have tried to do the tree pose before and why it failed.
So bend the knees, move the soles of the feet together and then separate your legs. So
your right knee points to the right, the left knee to the left. You can also support your knees, your
legs with a pillow, and then take your arms up, so the fingers pointing up towards the ceiling, and
as you inhale you move your arms backwards, and as you exhale back to the center. So a few times,
breathing through the arms, the fingers into the space around you and try to synchronize
right arm, left arm, and breath.
Breathing regularly, notice the heaviness of your body against the ground,
and take the breath here really through the arms, through the fingers into the space around you.
Let your forehead soften and spread,
let the corners of your eyes soften and spread,
and then slowly undo. Move the thighs back together,
stretch out the right leg and then open up just the left leg into this, yes tree shape.
Your left knee pointing out and what you could do is you can support your left ankle,
work on squaring the hip which means that you want to keep your hips, your pelvis compact.
If you like you can interlock the fingers behind your head but it's absolutely okay to rest your
arms to both sides of the body. So here I show you again to keep your pelvis compact
square because you will notice that one side will be off the ground, and then you take your arms
all the way backwards overhead. Activate your right leg, flex the right ankle, lengthen the
back of the neck, tuck the chin under and keep a smile on the lips. Breathe into the body,
notice that sensation,
be present in the body and then slowly undo. First, the leg, hug the left knee into the chest,
breathe and then move that left leg across the body to the right side.
So it's a major twist really and if you think this is a bit too much for you then you can
support your left knee, so that pillow that you removed from your ankle you can support the knee
with it. You can stay there for a while and if you would like to go further you can bend your right
knee and grab the right ankle with your left hand, so getting a good stretch for the hip flexors,
and then you can slowly undo again. Roll up, lift your arms up, activate the legs,
and get into a forward fold, softening neck and shoulders. Hmm, absolutely! Letting go. Great job!
Lift your arms up again and then as you exhale you slowly roll down again, activating your
lower abdomen. This is it. So we need the strength of the lower abdomen and
we'll allow that to kick in here when we do the other side. So as your right knee points
to the right side, you activate your left leg. You can interlock the fingers behind
your head but you can also rest your arms to both sides of the body. And at this point,
I would like you to curl the belly in slightly, so this is helping you to square the hips, to keep
the hips compact. Getting that sensation, noticing how the abs are engaged,
and especially as we do the tree pose, then later standing we need to have that awareness in the
body. Then you can take your arms overhead again and taking your arms overhead as you
inhale and exhale back to the center does not mean that you start to arch your back, rather
you keep your pelvis compact, you curl the belly in, and from there you take your arms overhead.
So try that, explore that and release the breath through the body. Keeping a smile on the lips
and noticing that sensation.
So you breathe regularly in and out
and you're absolutely present in the body. Great job! Getting some mobility at the shoulders,
breathing through the arms, the fingers into the space around you then slowly undo. Hug the
right knee into the chest and then move that leg across the body to the ground. Remember, support
the right knee if needed and then spread your arms out into a T-shape, support your head if you like.
Be kind to yourself as you do those things, allowing the spine to twist.
What I'm really passionate about is helping you own your physical health and if you would like to
explore that with me then reach out to me. Send me an email at thebodyconditioner@gmail.com, or visit
my website at thebodyconditioner.com/services and we'll take it from there. Invite the breath
into the rib cage, allow your shoulders to be supported, your head to be supported,
and then very slowly undo. Stretch out right leg and left leg, turn the palms up and let go.