How to Do the Bound Tree Yoga Pose

The bound tree pose is an intermediate level variation of the tree pose, also known as vrksasana. This standing pose strengthen the thighs, calves, ankles and spine. It also stretches the groin, chest, inner thighs and shoulders and improves mental and physical balance. Follow the tips below for executing the bound tree pose.

Difficulty: Moderate

Instructions

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

2. Slowly shift 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 your ankle straight and the entire foot planted firmly to the ground.

4. Reach around behind the body with the arm that is on the same side as your lifted leg once balance is established. Grasp the foot resting in the crook of the hip with the hand reaching behind your back.

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. Hold the position for 5 to 8 breaths, or as long as possible.

6. Relax from the position. Lower the raised arm upon exhalation. With the next breath, release the arm holding your foot and drop the arm to your side. Return your raised foot to the floor. Repeat this on the other side.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!