assignmentMposition1a.jpg (39795 bytes) assignmentMposition2a.jpg (39459 bytes) assignmentMposition3a.jpg (38325 bytes)

Mountain Pose, One Legged Mountain pose - Tadasana

***All chakras may be opened***

Stand with feet together, hands at your sides, eyes looking forward. Raise your toes, fan them open, then place them back down on the floor. Feel your heel, outside of your foot, toes and ball of your foot all in contact with the floor. Tilt your pubic bone slightly forward. Raise your chest up and out, but within reason - this isn't the army and you're not standing at attention. Raise your head up and lengthen the neck by lifting the base of your skull toward the ceiling. Stretch the pinky on each hand downward, then balance that movement by stretching your index fingers. Push into the floor with your feet and raise your legs, first the calves and then the thighs.Breathe. Hold the posture, but try not to tense up. Breathe. As you inhale, imagine the breath coming up through the floor, rising through your legs and torso and up into your head. Reverse the process on the exhale and watch your breath as it passes down from your head, through your chest and stomach, legs and feet. Hold for 5 to 10 breaths, relax and repeat. Variation 1: lift right leg, hold position for 5 to 10 breaths, put leg down and lift left leg, hold for 5 to 10 breaths, relax and repeat. Variation 2: Sitting with legs out before you hands on each side, raise your body including legs and feet off floor, hold for 5 breaths, relax and repeat.

Benefits:

-strengthens whole body

-improves posture, balance and self-awareness

 

Revised: 12/27/2010

Bibliography

Buddhist Doctrines

***CAUTION: please consult with your doctor before beginning a new Yoga exercise program***

Colleen Rawn-Boicey

Tel.: (250) 554-4998

e-mail me