Standing Position

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The standing position – the Mountain Pose – can be practiced at the beginning, middle as well as end of your yoga practice. This yoga practice helps you with general alignment, neutral holding of the pelvis.

Also it lays the foundation for the Warrior postures which build strength and stamina in your legs and arms to improve your general fitness protect your back. They also help improve your breathing pattern and power of concentration.

• Stand straight by keeping your feet at hip width distance
• Try turning your heels a bit outwards and allow your weight to rest on the toes
• Make sure that your arms hang down and are in perfect alignment with your body. Make sure that your palms are pointing towards your body
• Try moving away your pelvis from your lower back by lifting the back ribs up and perhaps also pulling in your front ribs a bit closer to your belly
• Continue inhaling as well as exhaling for sometime. When you are breathing, make sure to align your neck over your upper back. As a result, it will feel as if you are stretching your body a bit above from your neck. You will feel that your shoulders will broaden and you will feel much more relaxed
• Fix a target and look straight towards it

Ensure increasing your relaxation and focus. This yoga practice aims at enhancing the meditative feeling of alertness and relaxation that is often missing in complex yoga practices mainly because the physical element of the postures distracts you from the meditative and breathing practice.

Variations with the Arms over the head and out to the side as well as Arm rotations constitute a good morning warm up and benefits the Arms and Stamina. From the Mountain Pose, practice the Chair with hands on the Hips or deep squats (up to 34/36 weeks).

The feeling of balance, lightness and expansion practiced during the Mountain Pose can then be used for all of the Warrior postures and squats which will improve legs, arms, buttocks and back strength.

Tags: poses