I
havn't posted for a few days, have been trying to sort out the spammy
sites that have been using my url to try to get traffic to their nasty
sites. I did think about changing my blog and starting up another one,
but figure I will just wait it out and hopefully those sites will
eventually disappear. To protect yourselves do not do a google search
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http://holisticyogateachertraining.blogspot.com
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K...
lets get started. I was going to begin with the triangle pose as I did
get a request for information on that particular asana. Instead I have
decided to begin with Tadasana or Mountain Pose. This asana forms the
stable base for all standing poses.
Tadasana / Tada = Mountain / Tadasana = Mountain Pose
Step by step instructions
1. Stand with both feet together, or with your feet hip distance apart
2. Lift and gently stretch the toes, spread them wide and lower softly to the ground
3.
Now we all know what a tripod is right! It's a 3 legged piece of
equipment used for stablizing and supporting a camera. We are going to
use this same principle to help us achieve a strong supportive base in
mountain pose
4. Lets begin by pressing the big toes, the little
toes and the heels firmly into the ground. This forms the tripod, the
strong base for mountain pose
5. Alright so now we are going to gently rock back and forth—heels to toes, heels to toes
6.
Come back to starting position, visualise your tripod and adjust your
feet so that your weight is evenly distributed thru both feet
7. Lift the inside arches and press the outsides of the feet into the floor
8. Come back to starting position, visualise your tripod and have your weight evenly distributed thru both feet
9. Become familiar with how that feels
10. Lift the 3 arches, the inside arches, the outside arches and the arches across the broad part of your feet
11.
To make sure we are not dropping thru the inside arches, activate the
adductor muscles, this automatically lifts the inside arches
12. Moving up the legs to the knees, gently lift the knees by activating the thigh muscles or quads
13. Now focusing on lifting the front of the hips, gently lower the tail bone
14.
An easy way to achieve the best position is to first of all place one
hand on our belly just below the belly button and the other on the lower
back. Visualise having tail feathers and sticking out those tail
feathers – next we want to visualise a dog with it's tail between it's
legs and imitate by tucking the pelvis under. The best position is
somewhere in between those two extremes. Experiment and feel what's
most comfortable for you
15. Next, lengthening the spine and
lifting up thru the sternum. Broadening thru the lungs and rib cage. Be
aware that we don't want the ribs to stick out, so draw them back
towards the spine. Soften and lower the shoulders
16. Rotate thru
the shoulders, moving the arms away from the body palms facing forward.
Extend and lengthen the fingers. Relax the arms bring them back to your
sides with the thumbs facing forward. Keep the shoulders soft. Think
about the shoulder blades releasing downwards towards your waist
17. Gently lengthen the back of the neck, and lower the chin down to a neutral postition, with the chin relaxed
18.
Draw up through the crown of the head, imagine a string running up thru
your spine and out the top of your head, softly lengthening and opening
up the body growing tall
Benefits:
Improves posture, reduces flat feet, relaxing, helps fallen arches, improves circulation, improves lung capacity
Variations:
1. Can be done with eyes closed for a more focused inward experience and to improve balance
2. Can raise the arms chest height interlock fingers and raise arms over head pressing palms towards the ceiling.
3. Bring arms behind, bend at the elbow, opposite hand on opposite elbow. Switch and hold for same amount of breaths
Variations and Modifications
1.
Check your alignment against a wall. Stand with heels, sacrum and
shoulder blades, but not the back of your head against the wall
Practise Mountain pose a couple times a day, this will help you to feel both grounded and relaxed.
See you next time
Lil
