Mountain Pose for Postural Education

Have you ever noticed the perfect posture most yoga practitioners possess?   All yoga asanas (poses) focus on body alignment, but one of the most basic poses, Mountain, is the most effective asana for training the postural muscles.  The benefits of utilizing good posture are many, including decreased pain, improved ability to breathe (respiratory capacity), improved spinal and shoulder range of motion and the appearance of a smaller mid-section.   Therefore, this standing posture should be part of the daily routine for anyone wanting to improve their posture.

 

Instructions:

1.  Stand with legs shoulder width apart and toes pointed ahead.  Press your weight equally through the four corners of both feet.

2.  Engage your thigh muscles to lift up your kneecaps.

3.  Elongate the spine as if a string attached to the top of your head is pulling up.

4.  Actively pull your shoulder blades back and down as you pull your navel up and in.

5.  As you maintain all of the muscle activity previously mentioned, either place your arms into “prayer position” (palms together at chest height) or rest them at your side.

6.  Hold for this position for at least 30 seconds, focusing creating extra length in the spine while maintain strong muscles.  Gradually build up to a 3-5 minute hold.  Regular practice of mountain pose will provide you with increased awareness of where your body should be and improved strength/endurance of all postural muscles. 

 Tips:  try to focus the mind on body awareness and tune out any pain or stress.

 Muscles used in mountain pose include: the diaphragm, every abdominal muscle, erector spinae, multifiti, piriformis, iliopsoas, quadriceps and the intrinsic and extrinsic foot muscles.

Modifications:

Easier:

1. Perform behind a chair for balance

2. Arms at sides

3.  Legs farther apart

More Challenging:

1. Hands above head in prayer position

2. Feet together: note this is what the picture is demonstrating

 Photo credit: yogajournal.com

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1 Comment (+add yours?)

  1. Meditation
    Apr 04, 2012 @ 12:59:24

    Meditation is usually a practice-oriented internal and personal, that only individuals. The ritual prayer beads or other items commonly used in meditation. Meditation may involve the invocation or culture of a feeling or an internal state, such as compassion, or participation in a particular point of convergence. The term can refer to the state itself, and the methods or techniques used to work state.

    Reply

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