How to Transition in Yoga from Half Bound Forward Fold Tree into Squatting Balance

The half-bound forward fold tree yoga pose transitioned into a squatting balance is an advanced variation of the traditional tree pose, also known as vrksasana. This standing pose can strengthen the thighs, calves, ankles and spine. It also stretches the groin, inner thighs, chest and shoulders while improving mental and physical balance. Move onto this variation after first mastering the tree pose and the bound tree pose.

Difficulty: Challenging

Instructions

1. Begin in a standing position. The feet should be just slightly separated and the arms should be to the side. Straighten the spine from its base all the way up through the neck.

2. Slowly shift your weight onto one foot, bending the knee of the other leg and lifting the foot to rest in the crook of the hip.

3. Stay balanced by pressing the inner foot to the floor. Keep the ankle straight and the entire foot planted firmly to the ground.

4. Once you establish balance, reach behind your body with the arm that is on the same side as the lifted leg. Grasp the foot resting in the crook of your hip.

5. Slowly raise your free arm to the ceiling upon exhalation. Keep the elbow straight, and move your arm until it is in line with your body. When balance is achieved, slowly bend forward at the hips, keeping the back straight.

6. Bend the knee you are standing on and lower yourself to a squatting position while kneeling on one leg. Return the arm from behind your body to the floor.

7. Attain balance and slowly lift one hand at a time from the floor. Place them in a meditative position in front of your body. Hold for 5 to 8 breaths or as long as you can balance.

8. Release from the position by straightening the weight-bearing knee, and then placing the other foot down. Rise from the forward bend and return to standing position.

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