Establishing an Erect Posture in "Mountain Pose"

"Mountain Pose" or Tadasana

The first time we stand up after reclining for hours in various sleep postures may be a cinch for young children, but an erect posture seems to become more challenging as we age and develop bad habits. "Bad posture" is considered so when we don't align our skeletal structure in a vertically plumb position. Our bones were designed to work in conjunction with the muscles to support our body weight much like the beams that support the weight in a building. If our alignment is askew then the muscles in our legs, back, neck and shoulders have to work longer and harder to keep us standing in an upright position. I recently observed my almost five month-old granddaughter trying to stand on her own by keeping her bobble-head directly over her spine. Those over-worked neck muscles became so tight that they needed a gentle massage to relax her into taking a nap.
Sometimes the most basic body positions can be the most challenging to practice because we become mentally, as well as physically, lazy. We don't like to think about maintaining an erect standing posture. Yet so many of our body functions depend upon a lifted, elongated and open spinal column. Compressed nerves in any of the thirty-three vertebral discs can impair the function of digestive organs and circulatory processes so that we not only appear slumped, but our energy level and thought processes decrease to invite dis-eases in the body-mind connection.
This week practice standing firm, tall and erect in "Mountain Pose," also called Tadasana, which is the first in a series of twelve positions that comprise a vinyasa flow (breath-synchronized series of postures) to gently awaken the body and mind. For the next twelve weeks this blog will describe each of the twelve postures (asanas) that comprise a "flow" referred to as Surya Namaskara A (or "Salutations to the Son") and how to transition from one position to the next. Modern man, and certainly Christians, are no longer worshipping the sun itself, but rather the Creator of the sun.

"Mountain Pose" or Tadasana

• Physically---After awakening to a standing position, first ground both feet directly under the hips with the second toe aligned to intersect the shin bone and then up to the center of the knee cap. On an inhalation look up while sweeping the arms straight out to the sides and then upward to join the hands above the head in prayer position (anjali mudra) as the toes lift and spread apart. During the exhalation, slowly allow the gaze to lower with the hands in "prayer position," resting the bent arms at the sides and soft hands just above the heart center while relaxing the necks of all ten toes onto the floor, weight evenly distributed on all four corners of each foot. The eyes may close during the exhalation to shift the focus and attention to aligning the skeletal supports directly over the feet---knees centered over ankles, hips over knees with the rib cage floating directly over the hips, broadening with each deep, ujjayi (victorious) breath.
  

• The inhalations may be used to extend the spine by grounding into the feet while lifting up through the crown of the head and engaging the pelvic floor and abdominal muscles for core support. The exhalations may serve to relax and release the shoulders down the back and away from the ears as the head is aligned between the shoulders and directly over the spinal column. Remain in "Mountain Pose" for ten to twenty slow and smooth breaths before transitioning to the second position called "Upward Salute," which was described in last week's blog.
• Mentally---If the busy mind wanders out of the body and into another time---past or future---gently bring the thoughts back to the rhythm of the breath. Continue to adjust the skeletal alignment of bone over bone in a firm and stable, but relaxed and erect posture called "Mountain Pose."
• Spiritually---We live in world full of destructive temptations! (Duh!) If we are to survive and maintain our physical, mental and spiritual health for as long as possible we must stand firm for what we believe to be beneficial to our own body, mind and soul. Set-backs and challenges cannot deter us or chisel away at our faith. While practicing "Mountain Pose" we can remind ourselves of the specific ways that we can spiritually "...stand fast in the Lord," not allowing our faith to waver or be "...like a reed shaken in the wind." (Matthew 11:7 and Luke 7:24, KJV)
  
• So we, like the apostle Paul and the Christian believers at the early church in Thessalonica, can repeat a mantra to remain steadfast until He comes again: "For now we live, if ye stand fast in the Lord...to the end He may stablish your hearts unblameable in holiness before God, even our Father, at the coming of our Lord Jesus Christ with all His saints." (I Thessalonians 3: 8 and 13, KJV)

Lord, be "...our help and our shield." (Psalm 33:20, KJV) Stand firm in your commitment to practice! Namaste,  plf