Restorative Yoga Poses : Restorative Tree

Restorative Tree

Hip Opener • 5 minutes per side

Restorative Yoga Poses : Restorative Tree


Quarter-fold blanket

Square eighth-fold blanket


  • Gently stretches your groin and inner thigh muscles.
  • Supports your hip in healthy, normal external rotation.
  • Helps relieve lower back and hip pain associated with tight psoas, the deep hip flexor muscles that can become chronically contracted if you spend extended periods sitting.


  1. . Lie back and support your head and neck with the quarter-fold blanket.
  2. . Place the square eighth-fold blanket next to your right hip, then bend your right knee and bring the sole of your foot to your inner left thigh. Lower your knee to the side and adjust the blanket so it supports your outer thigh. If there’s still space between your thigh and the blanket, roll it up so it properly supports your leg.
  1. . Relax your arms out to the side.
  2. . Remain in Restorative Tree Pose for 5 minutes. To exit, use your right hand to draw your knee back to center. Move the blanket to the left side and use it to support your left leg to repeat the pose on the other side.


Indian carvings dating back to the seventh century show figures in standing tree pose, making it one of yoga’s ancient poses. It is seen as a symbol of dedication, and the restorative version is a beautifully gentle reminder to devote yourself to your own healing.

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