Yoga Teaching Notes 10 - Mountain Pose Standing Points

Mr. Wang Yiping's explanation of the Mountain Pose is not yet understood, so I'll save it first.

Mountain pose

1. TADASANA Mountain pose in Indian Sanskrit is: Tada Sana.

2. The sound of da is slightly elongated.

3. TADA is mountain and ASANA both represent asana, posture in Hindi Sanskrit.

4. It simply means to stand upright.

5. In English, the command for standing upright is Attention, which means concentration, attention, which is very much in line with the core requirements of TADASANA.

6. TADASANA Mountain Pose, which many people don't even think of as a yoga asana.

7. Because it looks simple, yet it is infinitely complex.

8. In fact, every yoga asana can be infinitely complex.

9. If one can find a world in a piece of sand and a paradise in a drop of water.

10. Then the practice of mountain pose is the practice of being in the present moment.

11. At the same time and gain a sense of integrity and balance.

12. The principles to be followed in Mountain Pose can be applied to almost any posture

13. It can be said to be a measure of the correctness of other asanas.

14. The energy, stability, clarity, lightness and inner joy nurtured by Mountain Pose should be continued to any extent in the asanas of Yoga.

15. The physical demands are all about transforming Mountain Pose and any asana into an inner meditation.

16. rather than seeing him as harsh somatic level instructions.

17. The movement of the body is not an end in itself.

18. It is the awareness and depth of observation of the somatic body that is at the heart of asana practice

19. This requires the complete sensitivity of the somatic body for it to be an instrument of the soul.

20. Perhaps our mountain pose will never be perfect.

21. but TADASANA is an asana that can be practiced at any time.

22. The big toes of your feet touch.

23. The heels are slightly separated.

24. If you have a bad sense of balance, you can have your feet hip-width apart and your ankles facing each other.

25. Lift your toes, stretching and spreading the skin under your feet and toes.

26. The toes should not be gripping the ground in any standing position.

27. The action of lifting the toes can help lift the arch of the foot, treating and preventing flat feet.

28. Let the skin and bone points of the toes touch the ground as if you were stamping with the soles of your feet.

29. Feel as clearly as you can the concept of three-point support on the ball of the big foot and the ball of the little foot and the center of the heel.

30. Press the big and little toes into the ground and lift the remaining three toes off the ground.

31. The main thing is to find the sensation of balanced force on the inside and outside.

32. The general tendency is to stand on the front of the foot and on the periphery of the foot.

33. Try to put more weight on the heel in all asanas.

34. Keep the shin vertical just above the heel.

35. Lift all ten toes off the floor in the direction of the ceiling.

36. Keep the forefoot of your feet on the ground and your heels on the ground.

37. Land evenly on the inside and outside of the forefoot and the inside and outside of the heel of both feet.

38. Ten toes correspond to ten tendons.

39. Each hamstring is required to be taut and exposed.

40. Feel the muscles of the calf wrap around the leg bone.

41. The calf muscles are reversed.

42. It can be inward or outward, as with the thighs.

43. The kneecap is lifted upwards.

44. There are two points on the back of the knees of both legs.

45. The two points above are in the thigh muscles pushing backward.

46. The bottom two points are in the calf muscles pushing backward.

47. The knee must not be pushed backward, but lifted upward.

48. Tighten the muscles on the front of the thighs and feel the inner thighs against each other.

49. Then rise towards the perineum and rotate the thigh muscles inward (or outward depending on the person).

50. Stretch your hips to the left and right.

51. When the calves, knees, and thighs tighten at the same time it may cause the buttocks to clench backward.

52. At this point it is necessary to use our will to control the extension of the hips to the left and right sides.

53. The tailbone rolls inward and downward.

54. The aim is to keep our spine in a straight line.

55. This is a good way to relax the muscles of the lower back and stretch them out to the sides.

56. It does not put too much pressure on the lumbar spine.

57. The most important thing is the position of the pelvis, to keep it smooth at the same time on all three sides.

58. Consistent height on both sides.

59. no one front and one back.

60. no leaning forward and back.

61. The best way to visualize the above three points is to practice standing against a wall.

62. Let the wall help you align your pelvis.

63. Relaxing our abdomen flattens it out and stretches it toward the rib cage.

64. Lift the sternum and expand it evenly to the sides with each inhalation.

65. Spread the hips, sternum, and collarbones without contracting the shoulder blades behind them, and follow through with the widening of the upper back.

66. Top of the shoulders up and back and down.

67. Align the shoulders with the ears and extend the arms down and diagonally back.

68. Simultaneously lift the sternum to the top.

69. Biceps outward and forearms rotate inward.

70. and drive the scapular muscles to the sides.

71. Place your arms on either side of your hips, palms facing each other, with the middle fingers facing directly down.

72. Open your fingers and stretch your wrists and palms downward, feeling that someone is pulling you downward.

73. Close your chin slightly and extend the feeling to the top of your head.

74. Keep your head in a centered position with your eyes looking straight ahead.

75. Always focus on lifting the chest up and inwardly tucking the ribs and tailbone, maintaining a steady breath.

76. Lengthen from the tailbone and relax the neck and throat.

77. Feel the back of your head lifting upward and lengthening evenly around your neck without tension.

78. At this point go to feel the power of the lower body as it stretches downward toward the floor.

79. The power of the upper body is stretching towards the sky.

80. The power of the upper body and the power of the lower body should be perfectly coordinated, so that the whole body becomes two opposing forces

81. The face, the tongue is relaxed, and the tongue leaves the upper jaw and falls smoothly and relaxed on the lower jaw.

82. At the same time relax the base of the tongue, leaving a tiny space in the mouth.

83. Keep the throat relaxed as in all poses, with deep, long, even breaths.

84. Do not practice for a long time if you have dizziness, headaches, insomnia, or low blood pressure.

85. Imagine yourself to be as magnificent as a mountain and as upright as a tree.

86. Mountain pose is the foundation of all yoga asanas.

87. Because the points emphasized in all yoga asanas are well experienced in mountain pose.

88. Experience Mountain Pose with all your heart, once you have realized the essence of Mountain Pose, the other asanas can be well understood.

89. We only need to look for Mountain Pose in our body.

90. It can improve O-shaped legs and beautify the curves of legs.

91. Prevents hunchback.

92. Beautify the line of arms.

93. Relieve low back pain.

94. Lift up the buttock muscles.

95. It can also make the whole person's spirit straight.

96. Strengthens and smooths the feet, thighs, knees and ankles.

97. Reduces sciatica.

98. Maintains arch lift and prevents flat feet.

99. Concentrate your mind.

100. Increase willpower.

101. Relieve anxiety.

101.