Basic poses > Mountain Pose
Mountain Pose
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Tada = mountain, Asana = posture
Also called "Samasthiti" (Sama = upright, straight, unmoved; Sthiti = standing still, steadiness)
This is the basic standing pose.
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Benefits
This pose teaches balance, centering, evenness, and direction of extensions. One feels light in the body and the mind acquires agility.
To get into position
- Stand erect with the feet together and the heels, anklebones and big toes touching each other. Beginning students may start with feet 4-6 inches apart, toes turning slightly in to protect the low back. Be light on the feet with the weight evenly distributed on all four quadrants of each foot, with the arches lifted. Your shoulders are over your hips, hips over knees, and knees over ankles.
- Keep the knees straight ahead, and contract the quadriceps muscles (the muscle group in front and above the knees), lifting the kneecaps up. Contract the buttock muscles.
- Keep the stomach pulling in, chest forward, spine stretched up and the neck straight. Relax the shoulders and keep them down. Arms may be down at the sides, palms facing up or stretched up straight above the head.
- Do not bear the weight of the body either on the heel or the toes, but distribute it evenly on the feet.
- Relax the face and look ahead, keeping the eyes soft.
Settling into the pose brings repose. It follows precise placement of the limbs, correct extensions and balance. There is peace and unity within. The mind fills every particle of the body, bringing harmony. This is yoga.
Basic poses > Mountain Pose
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