[Pose Of the Week] Toppling Tree Pose (Intermediate)

Improve balance & stability, strengthen the legs & core, and more in Toppling Tree Pose…

Toppling Tree Pose (Patan Vrksasana) – also sometimes known as Bound Airplane Pose (Baddha Dekasana) – is an intermediate-level standing yoga pose that challenges strength and balance. This pose opens the chest, strengthens the ankles, legs, hips, and core muscles, stretches the hamstrings, quads, arms and shoulders, and may help to improve focus and concentration. It is also believed to calm the mind and energize the body, and is traditionally thought to stimulate the Crown and Third-Eye Chakras.

If you have trouble clasping your hands behind your back in the pose, you may hold onto a yoga strap behind your back instead. If you are new to the pose, you may wish to place the sole or toes of your outstretched foot against a wall for stability.

Those with high blood pressure, recent injuries to the knees, hips, shoulders, or upper spine area, or who are pregnant or suffer from migraines should avoid this pose. Use caution if you have a history of sciatica, and come out of the pose if you experience discomfort.

How to Do Toppling Tree Pose:

Start in Mountain Pose: Stand with your feet hip-width apart and your arms at your sides.
Lift your right leg: Bend your right knee and place the sole of your right foot on the inside of your left thigh, just above the knee.
Extend your arms: Reach your arms back behind you and interlace your fingers.
Lean forward: Hinge at the hips and lower your torso towards the ground, leading with your chest, as you slowly extend your raised leg behind you. You may keep both knees slightly bent if necessary.
Gaze forward: Look straight ahead or slightly downward. Keep your eyes on one spot to help with balance.
Balance and breathe: Focus on keeping your balance in the pose, as you slowly straighten your standing leg, grounding the foot into the earth. You can either straighten the extended leg, or keep it slightly bent – whichever feels better for you.
Hold the pose: Aim to stay in the pose for about 5-10 breaths, keeping breath slow and steady.
To come out of the pose: Slowly raise your torso, while lowering your extended foot to the floor. Release the arms to your sides and stand in Mountain Pose for a few breaths, then repeat on the opposite side.