Bending Tree



• Stand on one foot. Spread your toes and engage the entire foot that is planted on the ground. Distribute weight evenly over your foot and keep the entire foot alive.

• Visualise roots growing down through your standing foot into the earth. Engage and firm your standing leg. If you tend to hyperextend, then maintain a soft bend in your standing knee. Use your drishti (gaze) to assist in the direction of this pose. Draw the other knee into your chest and then turn the knee outward from deep within the hip socket.

• Place the foot above or below the standing knee joint. Press your foot into your leg and your leg into your foot. Try to feel or sense the midline of your body ‘hugging in’.

• Start with hands at your heart, and find your balance in regular tree pose.

Extend both arms straight up to the sky. Drop the elbow of the bent knee down to the hip, palm facing up.

• Ground the outer rim of your standing foot as you begin to lean and stretch laterally to the side.

• Relax your shoulders as you reach, and continue hugging everything into the midline. Breathe and keep your focus soft yet fixed. Use your core to lift out of the pose. Hug your knee back into your chest, then place the foot down.

• Take a deep breath, and then repeat on the other side. Allow yourself to feel!


• This posture helps develop strength, foundation and coordination.
• Standing balancing postures help oxygenate the brain and can relieve fatigue.
• Side bending helps tone and slim the waistline, abdomen, buttocks and thighs.
• Balancing on one leg inevitably strengthens the feet, ankles and knees.
• Stretching upwards and sideways can also help relieve sciatica.
• This posture isolates the intercostal, lateral, and dorsal muscles and can strengthen the innermost core muscles.
• Can also increase circulation which can lead to lessening symptoms of arthritis and other chronic pain.


• Hernia, vertigo, recent injury or chronic inflammation of ankles, knees, hips or lower back.

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