This week we continued to explore the connection between rib cage stability and shoulder mobility through already familiar movements such as prone squat prep, bird - dog, and downward facing dog.

Tree Pose is a challenging balance pose that demands pelvic stability as well as hip mobility, especially in external rotation.

Try out the tree pose on your own {preferably in front of a mirror for feedback}; we will continue to refine the pose next week in class.

Stand with your feet hip distance apart and your toes pointing forward.

Place your hands onto your hipbones.

Shift your weight to your left foot, and then bend your right knee just slightly, leaving your left big toe on the mat.

Maintaining neutrality of your pelvis (make sure your hipbones are pointing forward), open the right knee out to the side and bring your right foot to the inner left ankle, shin or thigh.

Avoid pressing your right foot into the inner left knee.

Press your right sole into the left let, and the leg into the sole.

In class we experimented with contracting the right buttock to create more external rotation ( knee opens more out to the side while the pelvis is still facing forward).

Hold for 5 - 7 breaths, then switch sides and repeat.

* Pay attention to what happens with the rib cage as you externally rotate the hip - we will discuss the possible compensation pattern in some more detail next week, but for now let's build awareness of how the two might be connected.