Keep feet in a straight line beneath hipbones. Push your feet and heels into the floor and spread your toes. Lock feet and knees, turn inside of thighs frontward. Shift your hipbones, draw your navel into spine, lower your tailbone and raise your torso away from hips. Raise head in the direction of the ceiling and lift your chin slightly. Hold for 10-30 breaths.
It may look as though you’re just standing there, but Mountain Pose (Tadasana) is an active pose that helps improve posture, balance, and focus. Yoga helps generate good posture by increasing, elongating, and aligning the spine through relaxation of muscles associated with different postures. Yoga also strengthens your body including your abdominal muscles, which guards your back from injuries. Yoga postures are easy to practice, as you only need a little time during the day to practice.
Mountain pose is one of the most practiced yoga postures and is a pose common to most types of yoga. In fact, many practitioners have recommended this for use because it is easy to learn. These easy steps will give you helpful tips on building a strong Mountain pose.
Mountain Pose Instructions:
1. Stand with your feet in a straight line beneath your hipbones. Make your feet equivalent, with your second toes pointing in a straight line onward. Push the balls of your feet and heels into the floor and spread your toes.
2. With no movement of your feet and toes, turn the insides of your thighs frontward. Make sure that you do not lock your knees. This is important to consider.
3. Shift your hipbones back one inch and draw your navel into your spine. Lower your tailbone in the direction of the floor and raise your torso up and away from your hips.
4. Picture a light glowing from your heart and your spine moving in the direction of the front of your body. Point your fingers in the direction of the floor as you roll your shoulders toward the back and glide them down into your back. Raise the crown of your head in the direction of the ceiling and lift your chin slightly away from your neck.
5. You can pretend and think that your body is a tree, and sense your roots–your pelvis, legs, and feet–growing profound into the soil. Imagine your torso as twigs reaching up toward the sun. Grasp this position for 10 to 30 breaths. Picture yourself that you are drawing force up from the earth as you breathe in, and then transport it back downward into the earth as you breathe out.
Following these simple tips is the best way to build a strong mountain pose. This pose is also a good remedy to self-healing and relaxation. Yoga postures are very relaxing when you feel it. Every step in practicing yoga postures is essential in enlightening the mind, body and spirit.