POSTURE REFERENCE

Pick a posture from the dropdown menu to access detailed information, videos, and tips.

Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Tadasana, or Tree Pose, is a balancing posture that involves standing on one leg while the other foot is placed on the thigh. This pose aims to improve posture, balance, and concentration while strengthening the legs and joints.

Posture Breakdown

Benefits and Techniques

  • Improved Metabolism: The pose stimulates the thyroid and adrenal glands, boosting metabolism.
  • Enhanced Flexibility: It increases flexibility in the spine, shoulders, and hamstrings.
  • Strengthened Muscles: Regular practice tones the abdomen and thigh muscles.
  • Relieved Stress: The forward bending nature of the pose can induce a calming effect.

  • Posture Alignment: Begin with legs apart and arms crossed over the chest.
  • Forward Bend: Bend forward aiming to bring the forehead to the knee.
  • Engagement of Core: Keep the core engaged and maintain a straight alignment of the spine.
  • Steady Breathing: Focus on steady, controlled breathing throughout the pose.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Tadasana | Tree Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Tadasana | Tree Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Tadasana

Tree Pose

Everybody go back to the line where you started, in one line.

Feet together nicely.

Focus on one spot in the mirror.

Grab your right foot from underneath, with your left hand.

Right leg lift all the way up, until your heel is touch-ing your costume, sole of the foot is facing the ceiling.

Be careful of the right knee.

Slowly, gently, let your right knee come down.

Push your hips forward towards the mirror, and gently push your right knee back.

Try to get your both knees in one line from the side, to open your pelvis. Same principle like in triangle posture.

Upper body lean back a couple of inches.

Stretch your spine up to the ceiling, and suck your stomach in.

Two hips in one line, two shoulders in one line.

Bring your right hand up to the center of your chest.

If you can balance there, bring your left hand up, palms together (namaskar). If your foot slips at all, continue to hold the foot with your left hand.

Left leg locked, thigh contracted. Spine straight, stomach in.

Focus one point, eyes open, breathing normal. Stay there.

Change.

Left leg. (Repeat for Left Side)

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