Mountain Pose may be used to begin our practice or as a centering pose by itself. We ground our feet, reach high with the crown of our head, and breathe deeply. Mountain pose helps us center our thoughts, focus on our body and our breath, and bring calm to our mind. We may close our eyes if this is comfortable.
Stand straight and tall, feet hip width distance apart.
Feel the crown of our head reaching toward the sky.
Our shoulders are back and down away from our ears.
Our pelvis tilts forward as our core pulls our belly button to our spine.
Our arms are at our sides, finger tips reaching toward the floor.
We inhale deeply, expanding our chest, filling our lungs, feeling the dynamic tension throughout our bodies.
We hold our breath for a count of two.
We exhale, intentionally compressing our lungs pushing our breath out through our nose.
We allow our bodies to rest (do not allow it to collapse) and count to two.
We inhale and stretch our heads high, our fingertips and feet downward, our core in.
We hold our breath for a count of two, and then exhale.
Repeat for ten deep breaths.
Listen to our breath.
Feel our breath as it moves into our nose, down our throat, and fills our lungs, then feel it again as we exhale compressing our lungs, pushing our breath out through our nose.
There is no competition.
This practice is all about you.
Move at our own pace.
Practice for your body and how it feels today.
Move slowly and deliberately both into poses and out of poses.
Be kind to yourself. Be patient.
Consistent practice will help us build strength, flexibility and endurance. pu