Standing in place may not seem like much, however when you examine how your body works while you are in the pose, you will gain a greater understanding of the effort required to execute it correctly.
Let's look at how to practise mountain yoga pose properly, the key benefits it provides, and everything else you need to know about it.
Why Is Mountain Yoga Pose Important?
The purpose of mountain yoga asana is to improve your posture and align your body. This takes more effort than you may think because it necessitates complete awareness of every part of your body. Mountain yoga pose can provide a remarkable amount of exercise because it engages all the body's major muscle groups.
As your practise progresses, you'll see that the alignment gained from mountain pose is useful in a variety of other standing postures. Tree pose, chair pose, and warrior pose, as well as headstands and handstands, are among them. Mountain pose must be mastered before you can master your handstand.
How to Do Mountain Pose?
Mountain Pose is the foundation for many other yoga poses, therefore it's critical that you get it right. The instructions below will help you get into the proper position:
• Begin by standing still.
• Raise your toes and spread them apart, then lower them back to your mat, keeping them apart. This will allow you to build a larger foundation on which to stand. (If you see your ankles touching each other, separate the heels if it becomes uncomfortable).
• Allow your feet and calves to root into the mat as you stand still.
• As your kneecaps raise, concentrate on the quads, pulling them up towards you.
• To expand your sitting bones, turn your thighs inward.
• Concentrate on maintaining the spine's natural curvature.
• Slightly pull the belly button in.
• Keep your shoulders directly over your pelvis while broadening your collarbones.
• In a shrug, pull your shoulders up towards your ears, then roll them backward as you lower your shoulder blades down the back.
• Allow the arms to dangle freely with the elbows slightly bent and palms facing forward.
• Next, keep your neck extended and your head straight. The chin should never be allowed to drop or elevate. Keep your head's crown raised toward the sky.
• Hold the pose for 5 to 10 breaths after checking all of your alignment positions.
The Positioning of the Feet
The best way to place your feet in mountain pose is a point of contention. Many instructors will tell you to put your feet together so that your big toes stay in contact with one another. However, there is an argument to be made for standing with your feet apart and in line with your hips. This position puts your body in a straight line, which helps you maintain your centre of gravity more effectively than if your feet were closer together.
Holding your body in a straight vertical position distributes your weight more evenly and allows you to carry it in a more energy-efficient manner. Because you aren't using more energy than is required, the position is more effective at enhancing body posture and alignment.
In terms of putting pressure on your knees and feet during the posture, this position is also much safer. The less of an angle in your body you have, the less stress you are placing on your joints and feet.
Making Adjustments to the Pose
While Mountain Pose is a foundation for many other standing poses and inversions, the location of the hands allows for a limited amount of adjustments and variations. Moving your hands into different positions will give some diversity to your posture as well as a few added benefits.
The Anjali mudra, which involves bringing your hands together in front of your chest, is a fantastic place to start. As if you're praying, your palms must meet. Close your eyes and arrange your hands in this posture for some useful meditation and self-reflection.
Another alternative is to place your hands on the outside of your thighs and rest your arms at your sides. A third alternative is to extend your arms out or over your head with your fingers entwined and your pointer fingers pointing skyward.
The Benefits of Mountain Pose
Mountain Pose can also benefit you in the following ways:
• Contour the hips
• Improves balance
• Provide relief from symptoms related to sciatica
• Strengthen the glutes, hamstrings, and back muscles,
• Strengthen the legs
• Strengthen the biceps and triceps
• Tone your abs
When You Should Not Do Mountain Pose
Every yoga pose has its own set of cautions, and this one is no exception. Before you take a photo with mountain pose, keep the following points in mind:
• You must be careful not to fall down because this is a standing stance. As a result, anyone experiencing vertigo or low blood pressure should use caution. Keep your balance by spreading your feet wider apart to create a wider centre of gravity.
• Anyone who has a history of hyperextending their knees should take extra precautions and focus on strengthening their hamstrings to avoid hyperextension.
• Pregnant women should practise this posture with caution, spacing their feet as wide as their hips or even further to provide a more stable foundation.
Final Thoughts
Mountain Pose is a good place to start if you're new to standing poses. Begin by perfecting this pose, and then work your way up to more hard and complicated standing postures that need appropriate alignment and balance. Mountain yoga pose can help you improve your skills while also making you feel stronger.
