The Tree pose of Gentle Yoga is a simple pose that to an observer only requires you to stand up nearly motionless. But behind this apparently inert pose there is a method to relax your body, especially your spine and legs. This pose also helps you to improve your ability to balance yourself.
You start doing this pose by standing up on a yoga mat and place your heels together while spreading your feet, so that your big toes do not touch each other. Ensure that you balance yourself comfortably as you stand. You may move your shoulders slightly backwards by bringing your shoulder blades nearer each other, to help you to maintain your balance.
Now lift your left leg and raise your left foot to place the heel of your left leg over the ankle of your right leg. Place your arms on your hips, and ensure that your pelvis is centered to spread your body weight evenly to the right and left.
Lift your arms and bring them above your head. Stretch your arms upwards so that you feel the stretch right from your fingertips up through your forearms, elbows, upper arms up to your shoulders. Some practitioners like to leave their palms separated and stand in this manner for some time.
You can introduce a variation here by bringing your palms together, in this position almost all your body weight is on your right leg, with the left leg giving token support. You can also transfer all your weight to the right leg, by lifting your left leg and placing the left foot sole against the side of the calf muscle of your right leg. Now only the tips of the toes of your left foot touch the ground.
You can also lift the left leg off the mat altogether, bend it from the knee and place your left foot against the inner thigh of your right leg. Now you are balanced only on your right leg. Breathe slowly and consciously at this stage and inhale deeply through your nose and exhale through your mouth for a greater intake of air. Each inhalation can be followed with a long sustained exhalation.
After some time, lower your arms to your sides, and also release your left foot and place it on the mat in a normal standing position that corresponds to the Mountain posture. Now repeat the above steps by lifting your right leg and placing your right foot against the inner thigh of your left leg.
When you are learning to do this pose, it would be nice to have someone to help you to maintain your balance as you do this pose. Position yourself with your back near a wall, to which you can lean on just in case you need to maintain your balance.
Sources:
Gentle Yoga Poses : Yoga Tree Pose
http://www.youtube.com/watch?v=-PLeIxfAL1c
http://www.ehow.com/video_4945394_yoga-tree-pose.html
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