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    Tree Pose: Tadasana
    Purposes and Benefits:

    • Prepares body for Locust pose (#17) when combined with Toe Stand pose (#12)
    • Relieves lower-back pain
    • Releases tension in belly
    • Prevents hernia
    • Stretches spine and adductors along inner thigh
    • Improves balance and posture
    • Increases flexibility of ankles, knees, and hip joints
    • Enhances mobility of knees and hip
    • Helps correct posture
    • Invigorates Internal oblique muscles and leg muscles–particularly calves and quadricepsHow to Do:
      • Choose a point for visual focus
      • Concentrate and relax by deepening breath
      • Balance on left leg
      • Use right hand to hold right foot up in front of left upper thigh
      • Keep sole of right foot facing toward ceiling
      • Tighten buttocks, straighten spine, and ensure the following:
      • Tailbone is lengthening down
      • Ribs are drawn in
      • Shoulders are moving back rather than rounding forward
      • Open right hip and work right knee down and back until knees are in 1 line
      • If right foot remains above left thigh, bring hands into prayer in front of chest
      • Prevent right foot from slipping by pushing hips forward and bringing right knee back
      • Hold pose for 10 seconds