How to Do the Chair Yoga Tree Pose

Yoga tree pose is a simple posture that helps you to improve your balance. However if you are dealing with painful joints, doing standing yoga postures can be challenging and not possible. Sometimes due to injury, medications or muscles that have become weak, it can be too difficult to do standard balancing postures. Using a chair can help you to start to do the posture and eventually work up to doing this pose without the chair

Difficulty: Easy

Instructions

Standing by a Chair

1. Stand up straight with a chair at your right side. Have the back of the chair next to you.

2. Shift your weight into your left leg. Place your right palm lightly on the back of the chair. Reach your left arm up overhead at an angle with the palm facing in (see picture).

3. Turn your right leg out and place the sole of the right foot against the inside of your left leg.

4. The higher you place your foot up on your leg, the harder it is to balance. If needed, you can start by keeping the right toes lightly in contact with the floor. As your balance improves, you can start to lift the foot higher.

5. 

   Hold for 5 to 10 deep breaths. Use the chair as little as possible. Release out with control and repeat other side.

Sitting in a Chair

6. Sit up straight away from the back of the chair. You want to use your abdominal muscles to hold you up straight. Avoid relying on the back of the chair to help you maintain a straight spine.

7. Turn the right leg out and place the sole of the right foot against the inside of the left leg at about calf height if possible.

8. Bring your hands into prayer position at the level of your chest.

9. 

   Hold for 5 to 10 deep breaths. Focus on sitting up straight. Release out slowly and with control, then repeat other side.

Tips & Warnings

• To improve your balance, it is important to try to hold the posture. Avoid trying to lift your foot so high that you keep falling out of the posture. It is better to keep the foot lower and be able to maintain the pose. With constant practice, your balance will improve and you will be able to lift the foot higher.
• When standing, be careful you don't lock the knee that you are standing on.

Resources

• Standing Tree Pose with a Chair

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