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Season 2 - Episode 7

Vrksasana (Tree Pose)

5 min - Tutorial
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Rosemary, with the help of Amy, looks at Vrksasana (Tree Pose)—verbal cues, fundamental alignment, and hands-on adjustments.
What You'll Need: Partner, Mat

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Nov 02, 2018
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Amy and I are going to take a look at tree. I just want to let you know I don't tend to do hands-on adjustments in tree pose, but there's a lot to look at with the alignment and some verbal cues that we can play with. Okay. As you're ready, Amy, either standing leg, and then draw the opposite foot up to the inner thigh. Good.

All right, we're looking at the foundation first. Amy has a really grounded foot, equal weight through all four corners. And then her standing leg is nice and strong and engaged. Something we often see in tree pose is the energy kind of splaying out to that standing leg. If that's the case, you can simply say, draw the energy back towards the midline and lift up through the central channel, through the crown of the head, right?

One other subtle adjustment, Amy, can you draw your right knee back a little, which will open and lengthen the inner thigh? All right. And then whether the hands are in prayer or the arms are reaching to the sky, either variation, we want to just make sure that the shoulders are soft down the back. If we see them scrunching, you can simply say, drop the shoulders back and down. So slight engagement from the deep belly and a dropping down of the tailbone.

Beautiful. You can let it go as you're ready. All right. Thank you. Nice and simple.

See how that feels. Thank you.


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