Mountain Pose

Benefits: This pose strengthens the legs, buttocks and abdomen and improves posture.

Stand at the front of your mat with your feet together. Push down through your feet. Lift up through the crown of your head while you press down through your feet ~ making your body as tall as possible. Roll your shoulders up and back and then relax your arms by your sides or place your palms together in your prayer pose (at the center of your chest).

Breathe here and relax your gaze. This is where you bring your focus inside your body and start listening. Listen to your breath; if it’s heavy or erratic you want to try to slow it down and relax it.

Scan your body~ do you feel tension anywhere? Just make a mental note of any tightness, tension, or soreness.

Tuck your tailbone under slightly and pull your lower abs in. This action activates your core muscles; keep your core strong.

Lengthen your spine even more, and tighten the muscles in your thighs. Now as you inhale lift your arms towards the sky but keep your back straight (this is not a backbend). Reach and lengthen for a few breaths. Relax into your prayer pose and listen in.

Benefits: This poses strengthens the thighs and the knees and stretches the hamstrings. It stimulates the inner organs and improves digestion.