How to Do the Half-Bound Forward Fold Tree Pose

The half-bound forward fold tree yoga pose can strengthen the thighs, calves, ankles and spine. It stretches the groins, chest, inner thighs and shoulders and improves mental and physical balance. Move onto this variation after mastering the tree pose.

Difficulty: Moderate

Instructions

1. Slowly shift weight onto one foot from a standing position. Bend the knee of the other leg, and lift the foot to rest in the crook of your hip.

2. Stay balanced by pressing your inner foot to the floor. Keep the ankle straight and resist any tendency to rest on the outside of the foot to attain balance. Keep the entire foot planted firmly to the ground.

3. Reach around behind with the arm that's on the same side as your lifted leg once you're balanced. Grasp the foot resting in the crook of your hip with the hand reaching behind your back.

4. Slowly raise your free arm to the ceiling while exhaling. Keep the elbow straight and move your arm until it is in line with the body.

5. Slowly bend forward at the hips once balance is achieved. Keep the back straight. Reach until your hand touches the ground. Hold for 5 to 8 breaths.

6. Relax from the position by slowly straightening your body until you're in bound tree pose. Then release the bound arm and leg upon exhalation. Repeat this pose on the other side.

7. Release from the position by straightening your weight-bearing knee and placing the other foot down. Rise from the forward bend and return to a standing position.

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