Vrksasana

Boom Houding | Tree Pose

From tadasana bring the sitting bones slightly towards the back of the knees to make space in the lower back, feel how the lower abdominal muscles activate.
Shift the weight to the left foot & spread the toes.
Strengthen the left leg, pull the kneecap up and strongly push the whole foot into the mat.
Lift the right foot and place it with the sole against the ankle, toes in the mat OR against the lower leg OR against the inside of the left thigh, with the heel as close to the crotch as possible. But NEVER to the knee.
Open the right knee to the right but keep the hips parallel to the front of the mat.
Push with the right foot in the left leg and with the left leg in the right foot, so it goes both ways.
Sternum comes slightly forward and up, but keep the sitting bones slightly towards the mat, so no hollow back.
Place the hand palms together in front of your sternum OR bring them up with arms outstretched, palms together, shoulder width apart or slightly wider.
Viewing direction is forward.

Inhale: make length between heel and sitting bones & sitting bones and crown. With arms outstretched also between shoulders and fingertips.

Exhale: bring the hands back to the sides of the body and the foot back to the mat.

One of the variations mentioned, if necessary, a hand can be placed on the wall to help with balance.