When I look at a mountain, I get a sense of the sturdiness yet loftiness of it, its base connected to the earth and its peaks reaching to the sky. It has natural contours in its shape, and often plant and animal life. And although it appears immovable, in reality there are changes to it over time, usually gradual. Wind, water, and fire can change its face; yet it can stand for millennia or even eons.
Mountain Pose (Tadasana in Sanskrit) may seem just like simply standing up. But when done mindfully with intention, it brings awareness to our entire body; to our entire being. It is the basis for most of our standing and seated yoga poses.
Here are some cues for Mountain Pose - these apply to standing and can be adjusted for sitting in a chair:
Feet - place your feet about 2 fists' width distance apart or more, toes pointing forward. Feel your feet in contact with the ground, notice the entire surface of the foot and gently spread out your toes.
Legs - The legs extend up from the ankles, with a soft bend in the knees, not locked straight. Try getting a sense of your front thighs lifting away from the knees. (In a chair, of course the knees and hips are bent, knees are over ankles and in line with the hips.)
Hips - Observe whether your tailbone sticks back or tucks under. Try directing the tailbone down while the front of the pelvis lifts up subtly, firming the lower abdomen.
Spine - The spine lengthens up from the tailbone, maintaining its natural curves up to the back of the neck. Imagine the ribs lifting away from the hips.
Shoulders and Arms - The shoulders are lined up over the hips; for many of us this means drawing slightly back and down if rounded forward. Arms rest at the sides; palms can face in or turn forward to help open the chest. Hands are relaxed.
Neck and Head - The neck rises long from the shoulders. The head is balanced on the neck, ears over shoulders (many of us tend to jut our head forward, so gently draw the chin back). Imagine the crown of the head reaching to the sky without rigidity.
Close your eyes or focus softly on a point in the distance. Take a few slow breaths and notice the sensations you feel. Enjoy the sense of sturdiness and spaciousness in the body.
