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A variation of Downward Dog that builds strength in the arms and core while opening the hips and stretching the hamstrings. It is a key transition pose in Vinyasa flow.
From Downward Dog, lift one leg high into the air.
Keep your weight even in both hands.
Reach through your lifted heel or toes.
Press your palms firmly into the floor, spreading your fingers wide.
Keep your standing heel reaching toward the mat.
Try to keep your hips square toward the floor, or open the hip for more height.
Keep your shoulders level and away from your ears.
Engage your core to stay steady.