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