Tree
Classical standing balance: one foot on the footbar, arms reaching tall like a tree, the standing leg presses the carriage out and back for single-leg strength and control.
⚠️ Clinical Contraindications
- Low Back Pain: Keep the side-bend in the ribs and the hips level; stop if the back aches.
- Shoulder Impingement: Reaching the arm overhead can pinch; keep the arm in a pain-free range.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Stand on the carriage facing the footbar with one foot centered on the footbar and the other foot on the carriage behind you. Reach both arms tall overhead with the ribs soft.
Execution Instructions
Exhale to press the carriage out as the standing leg straightens and the arms reach tall, keeping the pelvis level; inhale to bend and return with control.
Teaching Cues
"Reach tall through the crown — the arms stay long and the ribs soft."
"Press through the whole standing foot — no pushing with the toes."
"Exhale to press the carriage out, inhale to return."
Modifications & Progressions
Smaller Press (Regression)
Press the carriage out only partway until the standing leg control is established.
Arms Extended Hold (Progression)
Pause at full extension with the arms tall for two counts.