My name is Nina and today,
As part of my Yoga Foundation series,
I want to show you Tadasana,
The mountain pose,
Which seems very easy because you're just standing.
But at the end of the day,
Even me as a yoga teacher,
I can see the posture of the person in front of me.
So I want to show you the seemingly simple pose so that you can positively benefit from it.
So in mountain pose,
What we're doing is that you are standing with your feet grounded and the arms next to the body.
Now I'm putting myself sideways so you can see my posture.
So what often happens is that our back and our chest shifts a little bit backwards.
Unfortunately what happens is that you are gonna push a little bit of weight and tension into your lower back.
So in order to avoid that,
You wanna bring your chest.
Over the hitch.
At first it might feel like you're almost like falling forward,
But obviously it's not about exaggerating.
It's just about feeling where your chest is really over the hip.
You can then bring your hands slightly tilted forward and also try to connect with your shoulder blades in the back.
I want you to ground your feet and to again distribute your weight evenly in the feet.
You slightly activate the thighs,
Up into the hips.
It's like a little activation.
The navel pulls gently into the spine.
So you're not doing that,
But you just have slide a consciousness around that core area.
And the same applies to the top of your body.
Also,
If you have a tendency to do that with your head,
Try to imagine as if you are leaning against the wall behind you and you also bring your chin back up.
To the alignment.
Off the back of your body.
And then you just stand here.
Like often,
We can also practice mountain pose with the hands in front of the heart.
Sometimes we may have variations where the arms lift up.
From here you could also do stretches to the right,
To the left.
Again,
Here you're trying to avoid any funny movements to compensate the stretch.
And you can imagine again two things,
Like first the grounding,
The rooting of the feet down into the mat.
And at the same time the elevation Deja vu.
Lengthening,
That's the word I was looking for,
The lengthening of the top of the head.
So this is basically the root and rebound principle in yoga.
Also,
Another very important thing in this position is This is also a position where we go into balancing position.
So for example.
You could go into a tree pose from here.
So now,
If your weight would be falling backwards,
This is going to happen.
The connection from the foot down,
The head up.
So that you can be here in the center with the chest over the hips and then you are actually free to move.
And you're not falling backwards because you're holding your balance.
Just because I'm already on it.
If you are going into tree pose,
You may also in tree pose,
Try to lift away from the mat with the right heel or the standing leg.
And come back down.
