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Mountain
Pose, One Legged Mountain pose - Tadasana
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***All chakras
may be opened***
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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.
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Benefits:
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-strengthens whole
body
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-improves posture,
balance and self-awareness
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