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Tree pose is a beginner balance yoga pose because there are so many modifications that can be made for this pose to fit your level of flexibility and balance. This pose can strengthen legs and improve balance.
You can practice tree pose at any time during your practice or even during your day to bring you back to center. Just make sure to practice both sides!
~Stand with your feet hips distance apart (enough room for 2 fists to fit between your feet). Feel your whole foot touching the floor, maybe the lifting your toes and mindfully bringing equal balance to the inside and outside of the foot.
~Bring your hands to heart center or onto your hips. Keep your right foot rooted down into the floor.
~Bring your left heel to your right ankle with your toes on the ground to help you balance. *Focus on a spot on the floor about 6 feet in front of you that isn’t moving – this is called a drishti spot and will help you keep your balance.*
~Now start to engage your right leg muscles and your glutes, pull in your belly and open your chest. Imagine a string pulling you up towards the ceiling.
~Practice this pose for 1-2 minutes. If you fall out of the pose, just relax and try again.
~For for a more challenging balance pose, bring your left foot to the inside of your leg – avoid pressing on your knee. Slowly release your foot down and shake out both legs.
~Practice this pose on the other side as well.
Move to a wall or hold onto the back of a chair for support.