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Conscious Healthy Living
July 30, 2010
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Mountain Pose
Written by Yoga Lizard   
yoga-camel-pose.jpg
The Mountain Pose, or Tadasana Pose, is also known by the name samasthiti. Tada means mountain in Sanskrit. Sama means unmoved, and sthiti means standing upright or firmly, remaining.

This pose helps to re-teach your body to stand correctly and correct the negative effects of poor posture.
 
This pose also provides an opportunity to focus the attention inward. You can observe your inhale and exhale while standing. You can also observe your heart rate. See if you can allow yourself to stay within the pose while concentrating on the breath.
 

Instructions:

Stand (or sit on a chair) with your feet hip width apart, place feet flat on the floor. Balance the weight on both the inner and outer aspect of the foot, and on the ball and heel of the foot. Lift the toes and replace one toe down at a time.
Be aware of the knees; lift the kneecaps up without projecting the knees back to the wall behind you. If sitting, be mindful of of the bent knees. Move your focus up to the pelvis and drop your coccyx (tail bone) down toward the floor, which automatically tips the pelvis up. Take a deep breath and feel your heart and chest open.
Have the same distance between the front of your shoulders and the back of the shoulders so you are not pushing your chest out or slouching your shoulders inward.
Visualize that there is a string attached to the crown of your head and that each vertebra is being lifted one off the other. Your arms can hang by yours sides with your hands opening forward at the side of each hip, or you can bring your palms together at your heart. Close your eyes and lift your eyes up as if looking to a distant mountain top. Breathe deeply and slowly.
You can do this posture while waiting in line, at work while talking with someone, just about anywhere!

Anatomical Focus

Stacking the bones and vertebrae on top of each other.

Benefits

Grounding, stabilizing, centering.

Precautions

If you need a cane or have trouble balancing when standing, practice this next to a wall after using a chair.

Doshic Benefits

Extremely grounding for Vata. 

Beginner Tips

Bring your awareness to the soles of your feet. See if you can engage as much surface area as possible. Be careful not to hyperextend the knees.

Variations

For more of a challenge, try closing the eyes.

*Please check with your physician before beginning any exercise program

Would you like to further discuss the  Mountain Pose? Please visit our forums by clicking here
 

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