Vrikshasana Tree

Foundations of Posture:

Begin in Tadasana, Mountain Pose. Shift your weight over to your left foot - making sure all points of the feet root down (ball mound of your big toe and pinky toe as well as the inside and outside of your heel). As you press down into these areas of the foot, lift the inside and outside arches of your left foot up. Keeping your hips squared to the front of your space lift the right foot and place the sole on the left leg anywhere except the knee (from the ankle to the upper thigh). More Advanced Version: Bring the right foot into the space right below your left ASIS bone.  Flex the foot to reach through the ball mounds and curl the pinky toe down. Bring your palms into Angli Mudra (or prayer position) while keeping the shoulder blades hugging into the spine. Press equally both palms in towards each other just as your right foot presses into the left leg and the left leg into the sole of your right foot. Inhale raise the arms over your head keeping your hands in prayer position. Lift through the crown of the head as your tailbone roots down so you elongate both sides of your waist away from the pelvis. To release: Exhale, release your arms back down through Angli Mudra then release the right foot.  Repeat on other side.

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.