Mountain Pose (Sanskrit: Tadasana)
Suggested song to practice with: “Baba Hanuman” by Shantala
Helps with grounding, stabilizing, and meditating
Awakens the muscles of the feet and legs
Relaxes the shoulders and muscles of the face
Offers relief for sciatica and flat feet
Avoid holding pose for too long in case of low blood pressure as blood will pool in the legs
How to do it:
Come to standing position. Bring your awareness to the soles of your feet. Lift your toes off the mat and point them towards the sky, engaging the heels, soles, and balls of the feet, then place them evenly on the mat.
Feel that the toes are gripping the mat, allowing for even support and balance.
Engage the calf muscles, check to see that the knees are not straining back or bending too far forward. Engage the thigh muscles. Check to see that the hips are in neutral position and that the pelvis is not dipping too far forward or back.
Check in with the spine. Allow for a slight curve in the lower spine while maintaining core muscle engagement.
Roll the shoulders forward, up, and back, allowing the shoulder blades to draw down the back of the ribs. Imagine that your shoulder blades are trying to kiss, while also making sure that the chest is not poking out.
Ensure that your neck is long and relaxed and your head is resting in a level, comfortable position.
Imagine that the muscles and tissues of your face are full, like a baby. Relaxed and half-smiling.
Breathe and observe here.