Welcome to this superhero pose meditation.
And this is really a standing posture based meditation.
So I want to invite you to,
If you're not already,
To stand up and if it's possible to be on your bare feet.
If it's not possible it is also okay,
But preferably with your bare feet on the floor.
And what I want to invite you to do is actually stand with your feet hip width.
And just look down at your feet and make sure that they're both pointing forward.
And then what I want you to do is one by one to stand on your heel,
So lift up the front of your foot.
So I'm now lifting up the front of my left foot and only the heel is on the floor.
And then I'm kind of extending the skin on the bottom of my feet forward and then putting it down again.
So I'm elongating my foot just the slightest.
Then I do the same on the right side so you can join with me.
So only be on the heel,
Lifting up the front part of your foot,
Extending only if it's only a millimeter,
Just extending the bottom skin of your feet.
And then with that extra length,
Plant your foot down again.
And now you can maybe already feel some elongation.
And we'll do the same on the back side.
So starting with the left foot again,
Now keeping the front on the floor and just lifting up the heel and extending it away however much it's possible.
And then putting it down again.
And then do the same on the right side,
Lifting up the heel,
Extending the bottom of the foot away from the front of the foot,
And then putting it down again.
And now you have maybe given yourself a few millimeters of extra length and that means more grounded contact with the floor.
So just take a moment and enjoy that contact with the floor,
With the ground.
And what you may also do is just to kind of rock from left to right and from front to back to see if you can feel the absolute center of your balance.
And we tend to stand a bit more forward and what I want to invite you to do is to land a bit more at the heel of your feet.
Yeah,
So how you can do that is to one more time only lift up your toes and you'll find yourself automatically going a bit more on the heels of your feet.
Now stay in that way because you're much more straight now and only just gently lift down your toes again.
So let's do that one more time just to get the feel of it.
So lifting up only the toes so the balls of your feet are still on the floor,
The toes are in the air,
And you can of course also help this.
So just go allow yourself to be more on the heels.
This will actually allow your back to relax a little bit more and this changes your whole posture.
And then just slowly let your toes down again.
Okay and now just for one second let's press down the feet strongly into the floor and lift the arms up.
So letting your fingers reach out to the ceiling and really make an effort to really reach your fingers as high as possible.
Now what you notice maybe if you do that is that your tailbone starts pointing back and your lower back is maybe arching a lot.
So keeping your hands up in the air just make sure that you can point your tailbone a bit more forward.
Do you feel how that elongates your lower back?
Now keeping your tailbone like that and your hands up into the air,
Press your thighs back and pull your kneecaps up.
At the same time push your butt a little bit forward.
Now you're getting into a bit of a better alignment.
Now inhale more,
Elongate your fingers more to the ceiling and then keeping yourself very tall exhale and just let your arms fall down to the side.
Well gently don't let them fall but slowly let them go down to the side.
So now you're very much energized in your pose.
Put your hands on your hips for a moment and keep on being mindful of pulling your kneecaps up.
It doesn't have to be a very strong action but just make sure your kneecaps are up,
Your thighs are pointing,
Are pressing back and your butt to counterbalance is pressing forward.
And then inhale,
Make yourself long and tall like especially in your rib cage,
In your lungs.
Breathe in fully and feel how tall and wide you can be.
Exhale,
Keep relaxed while being tall at the same time.
And then take your hands down again next to your leg and just let's stand here for a moment.
So there's a slight activation,
Your feet are pressing down into the floor,
Your kneecaps are lifting up,
Your thighs are pressing back,
Your butt is pressing forward.
Okay,
Your hand palms are facing your outer thighs.
Now just breathe here for a few moments.
Let your shoulder heads relax down,
Breathing deeply,
Strongly.
Face is completely relaxed but the body is pretty active.
Also make sure that your shoulder heads are not pointing forward but back.
Okay,
But without exaggerating the contraction of the shoulder blades in the back,
Right?
You don't want to kind of protrude your chest too much but just find the middle there.
Keep on breathing deeply,
Strongly.
Also in this pose I want you to breathe more in your lungs than in your belly so even you can lift up your belly muscles slightly.
And if you do that you might also notice again your tailbone will start pointing down a bit more.
So the belly is going up,
The lower back is going down.
This elongates your lower back.
Breathing long,
Deep,
In and out.
Filling the lungs,
Feeling also the side ribs feel when you breathe in.
Also just have a feeling for if your chin is pointing forward or your entire head.
So we are all watching our phones quite a bit these days,
You know,
Protruding our head forwards.
So make sure you can actually take your head a bit more back in alignment with the rest of your spine.
And if you do that you might notice your chest becomes a little bit more spacious.
Keep on empowering your pose.
If you like it you can put your hands back on your hips but you can also just keep them on the side of your legs.
And notice that you can be very relaxed in your mind,
In your face,
But also have a pretty energized posture.
This is actually part of what makes this a superhero pose.
We're very strong and also very calm.
So just for one or two minutes in silence just keep on recycling these instructions.
I gave you a fair amount of instruction.
Doesn't matter if you forget some of them but just notice if you can be present in your body while standing strong,
Pressing your feet in the ground,
Lifting your body up,
But keeping your face and your shoulders relaxed.
And the art is to not become super tight like a statue but to be a breathing organism that is alive in your body.
So let's stand here for a few moments in silence,
Breathing deeply,
Enjoying this very powerful pose.
And then just to round it up let's inhale and lift the hands up to the ceiling one more time and feel how pleasant it feels to breathe in the spacious side ribs.
So just press your feet one more time as hard as you can into the floor,
Reach your hands as high up as into the ceiling as possible but keep your face completely calm.
Also when you do this make sure your your lower ribs don't completely poke out,
Right?
So take your lower ribs a bit in but keep your hands up to the ceiling.
One more deep inhalation,
Extend even more and then an exhalation slowly with control.
Lower your arms down.
You may want to take a moment to have any intention for the rest of your day or any kind of gratitude that you want to connect with.
And then this is the end of the power pose.
Tadasana.
Thank you.
Have a beautiful rest of your day.
