1. Standing up tall, step your feet out hips distance apart (If you want to challenge your balance, step your feet in closer, maybe even touching.) Press all three points of the foot (ball of the big toe, ball under the pinky toe, and heel) into the ground to find your balance.
2. Activate the legs by lifting the kneecaps. Make sure when you do this to not lock out the leg, or hyper extend at the knee. Simply allow for a contraction of the muscle in the thigh (your quadriceps).
3. Lift the pelvic floor, to increase stability and create more action and heat in this still pose.
4. Pull the shoulders away from the ears and set them back by squeezing the shoulder blades together. Hands can either be down by your sides (palms turned out for receiving, or turned in for grounding) or bring them to heart center.
Hands Down ... Palms turned out ... Or turned in
Or Hands up at Prayer center.
5. Quick check, 3 points of the feet pressing down, feet hip width apart, knees over ankles, hips over knees, heart over pelvis, head over heart.
Benefits of Mountain Pose
Helps to find, keep, and improve good balance
Strengthens thighs and knees
ankles and feet
abdomen and buttocks
Reduces flat feet
Calms and clears your mind and nervous system
May temporarily Relieve pain from Sciatica
Introduction for beginner yogis to yin vs yang (action in the stillness)
Benefits of Good Posture
Increased feelings of dominance, risk-taking, power, confidence
Lower feelings of anxiety, and stress
Reduces back pain
Increases Self Esteem/self confidence
Improves weight loss
Builds Core Strength
Builds and improves alignment in body
Opens airways to help ensure proper breathing
Allows more oxygen flow through the cardiopulmonary system ensuring nervous system, organs, and other tissues function effectively
Increases productivity and brain functions
Medical conditions that affect balance… Stand against a wall, or separate your feet to give yourself a wider base.
Low blood pressure
To challenge your balance try this pose with your eyes closed. Or stand on a new object (block, bolster, blanket, wear sneakers, wheel)
Standing on a block.
Here is a fun little video on Mountain pose found on my YouTube Channel.