November 15, 2010
Appropriate for Ages: All
Mountain Pose is known as a “blueprint” pose. The alignment and physiological dynamics of this pose are found in many other postures. Some yoga teachers say that once Mountain Pose is mastered, other poses will come more easily. While from the outside, someone in Mountain Pose may appear to be “just standing there,” from inside the pose, one can feel a strong sense of grounding, as well as extension. Far from being an easy pose, Mountain requires great mental skill and physical endurance.
Create context with a discussion about what it means to “stand for” something. Talk about the causes and people that students are willing to stand up for. Make a list of qualities that are required to make a strong stance including clarity, commitment, stability, perseverance and courage.
1. Stand tall with feet hips distance apart. Place feet parallel. Spread toes and press centers of heels into Earth. Take time to cultivate the connection of the feet to floor. Lift arches.
2. Firm leg muscles, pressing tops of thighs back.
3. Extend tailbone toward heels, lengthening lower back. Firm abdominal muscles.
4. Stretch sides of body, lifting back ribs away from hips.
5. Spread across collarbones, drawing upper armbones back and shoulderblades onto upper back. Reach down through fingertips. Lift top of chest.
6. Lengthen back of neck, keeping throat open and relaxed.
7. Extend upward through crown of head.
Be a mountain. Remember what you stand for and feel your connection to the Earth and Sky.
For Young Children
See previous post: Jellyfish-Mountain Game