Tree Plank for muscle and might
Build upper body strength as you move from High Plank to Low Plank and back
It is said that mighty oaks from little acorns grow. I take solace from this proverb because I have the upper body strength of a sapling.
This Tree Plank transition uses the architecture of Tree Pose to build muscle and might as you move from High Plank to Low Plank and back again.
1. Begin on all fours with your hands planted a generous palm’s length in front of your shoulders and knees underneath your hips. Spread your fingers and root your finger pads and bases.
2. Curling your toes under, lift your hips up and back into Downward Facing Dog Pose.
3. Now create Tree Pose with your right leg by bending the knee, coming onto the tippy toes, turning out at the hip, and attaching the sole of the foot to the left inseam at a height of your own choosing.
4. Inhale forward and stack your shoulders over the wrists in High Plank with Tree Legs.
5. Exhale as you bend your elbows to lower the body half way down in one straight line like a two-by-four. Hug your elbows into your sides and lift your right knee away from the earth. This is a modified Low Plank or Chaturanga.
6. Keep your trunk stable as you inhale and push strongly up to High Plank.
7. Exhale back to Downward Facing Dog and repeat the push-up action a few more times before returning your right foot to the ground.
8. Duplicate the process on the other side. Black Oak Savannah About a third of High Park’s natural environment consists of a rare black oak savannah.
Experts consider the black oak savannah at High Park to be “continentally significant” because it occurs near its northern limits in the park and because of the size, nature and characteristics of the remnant ecosystem.
You can take a virtual tour of High Park with Sam Benvie, an instructor with the Chang School, that was produced for an online course on Ecology and Sustainable Landscapes. YuMee Chung is a recovering lawyer who teaches yoga in Toronto. She is on the faculty of a number of yoga teacher training programs and leads international yoga retreats. Learn more about her at padmani.com.
YuMee Chung performs a Tree Plank, which ends in Downward Facing Dog, during a yoga session in High Park.