Tree Poses

Tree poses open your groin, extend your hip flexors, and engage your butt.

Align

two nude human men figures doing tree pose (vriksasana)

One thigh is straight inline with your torso. Bring your other thigh out to the side.

Face your pelvis forward over your extended thigh.

Do the pose on both sides.

Engage

Tilt your pelvis back away from your extended thigh. Gently pull your raised knee back. Hold then slowly release.

Increase by firmly pressing with the sole of your raised foot and then engage.

Tree Reclined

Start here.

Get on your back on the mat and extend one leg. Bring your other knee up and let it fall open to the side.

Put the sole of your foot on the inside of your extended leg, as close to your groin as feels comfortable, above or below but not on your knee.

And just rest in the position.

Engage with the side of your raised foot resting on the mat. Then get your raised foot off the mat and press it firmly on the inside of your extended leg and engage the pose.

Tree Kneeling

yoga pose, tree pose kneeling, human man figure nude from behind

Get on one knee on the mat. Have your butt just a little behind your lower knee.

Swing your raised knee out to the side and have your shin vertical with your knee above your ankle.

Tree on Chair

black modern dining chair without arms on white background

Stand beside a firm chair of standard height, like a dining chair. Face in the same direction as the back of the chair with your feet parallel to the side of the chair. And rest a hand on the back of the chair.

Put your foot closest to the chair on the seat of the chair and turn the toes away from your other leg. Keep your knee above your ankle and your shin vertical.

Keep the knee of your extended leg slightly soft.

Tree Standing

Stand on one leg. Put the sole of your other foot on the inside of your leg, as close to your groin as feels comfortable but not on your knee.

Rest a hand on the back of a chair, a counter, or against a wall as needed.

Touch

Rest your hands on your butt. Feel your butt engage as you tilt your pelvis back. Feel your butt engage as you gently pull your raised knee back.

Rest your fingers on the front of your hip and feel the pull as you tilt your pelvis back. Rest your fingers on your groin and feel as you pull your raised leg back.

Arms

Namaskarasana
Namaskarasana

Put your arms where it feels good for you.

dhyana mudra

Hold them in anjali mudra or namaskarasana. Hold them over your head. Or touch them together in front of your pubic bone to focus on your pelvis.