Tree pose is a wonderful way to tap into your inner place of stillness.

Before we start, please understand that if you wobble during this pose, it is fine, just come back to your breath and focus on the inhalation in through the nose and the exhalation out through the nose - find that place of ease and steadiness.

Be present with where you are at in this moment, you may need to practice with your back to a wall, or you may find this pose more easeful if your lower your lifted leg a little, find your place of stillness.

• stand in Tadasana (standing mountain pose) in the centre of your mat, feet parallel and just slightly apart. Connect with your breath and clear the mind
• press down strongly through the sole of the left foot and broaden the sole of this foot also.
• find a focus point on the ground just in front of you or slightly higher up.
• on the inhaling breath, bring your right foot to either:
  • your left ankle
  • just above the knee
  • inner thigh
  • or half Padmasana (lotus pose)
• on your next inhalation ...
  • bring the hands to the heart, or raise them above the head in hakini mudra.
  • continue to inhale and exhale, steady, easfully - tap into the stillness tree pose creates within.
  • soften the gaze - "drishti", soften the skin on your face, release the jaw and throat, breathe into the belly and as you exhale, release any tension.
  • stay in the pose for 5 to 10 breaths.
• Exit - slowly, releasing foot back to the earth and lowering hands and bringing back to the heart.
• Stand for a moment, breath, clear the mind - no expectation - and repeat on the other side.

Benefits:

Tree pose develops focus, balance and coordination. The pose strengthens the legs, ankles and arches of the feet and gives the spine a wonderful sense of length. Tree pose is also a gentle hip opener.

Caution:

Do not hyper-extend the knees. Lengthen the tail- bone towards the earth to avoid a sway-back, and gently draw in through the belly to support the spine.