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 pad­


YuMee Chung per­forms a Tree Plank, which ends in Down­ward Fac­ing Dog, dur­ing a yoga ses­sion in High Park.

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