Tree with Lotus

(Vrksasana variation)

Benefits:
Physical: Strengthens legs, ankles, and knees; opens chest, shoulders, hips, hamstrings, and glutes
Emotional: Improves coordination and focus

Rx for: Scattered mind


1. Stand with feet together, arms along the sides of your body.
2. Bend the left knee; using your hands, bring the outside of the left foot to the front of the right hip.
3. Bring hands to prayer position.
4. Keeping the spine straight (and your left foot in position on the hip), bend at the hips and fold the torso over the legs until fingertips come to the floor.
5. Bend the right knee like you’re doing a squat; lower the body straight down toward the floor; come onto the ball of the right foot
6. Release fingertips to the floor to help find your balance.
7. Bring hands to prayer position.
8. Hold for 3 to 5 breaths.
9. Release fingertips to the floor.
10. Straighten the right leg, lift the hips toward the ceiling, your torso folded over the leg.
11. Bring hands to prayer position.
12. Keeping the spine straight, lift the torso to a vertical position.
13. Lower right foot to the floor.
14. Extend arms along the sides of your body.
15. Repeat on other leg.

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