Day 9 Yoga Pose: Mountain Pose (Tadasana)
The Mountain Pose is the most basic pose of all positions, but is also the most important. It is from this pose that you your many other positions will begin. You must make sure that your alignment is correct so that when you move to your next position you begin in alignment. Stand up straight with your legs together. Do not lock your knees and let your arms hang loosely by your sides. Lift up your toes to that they are flexed out and fanned towards the ceiling. Now let them drop down so you have a wid base beneath you. Distribute your weight evenly. Shift your weight until you can feel it distributed around you and not just in your toes and feet. Flex your quad muscles so your knees rise. Contract your abdominal muscles so it flexes towards your spine. Elongate your neck while keeping your shoulders wide and pull your chin in and head up so the crown of your head rises toward the ceiling.
What are the benefits of the Mountain Pose?
- It improves height and makes your spine more flexible.
- It strengthens your thighs, knees and ankles.
- It firms your abdonimal muscles and buttocks while relieving sciatica and reduces flat feet.
- It improves posture.
Day 10 Yoga Pose: Half Lotus Pose (Ardha Padmasana)
Sit on the ground with your head and spine erect and keep your shoulders up high. Extend your legs forward so that your knees and heels are touching. Bend your right leg at the knee and move the bent knee towards your chest. Keep your calf touching the thigh and place the bent knee towards the floor. Hold your right foot's heel with your right hand and hold the toe with the left hand bringing the right foot over the left thigh with its sole facing upward. Keep the other leg straight. Now, bend your left leg and place it under your right leg so that your left sol is under the right thigh. Touch the thumb of each hand to the index finger at the tips to form a circle. Remain in this final posture with your eyes closed for about 1-2 minutes or your breakpoint. Repeat the above steps by switching legs one on top of the other.
What are the benefits of the Half Lotus Pose?
- It relaxes the entire nervous system
- It lessens the tension and stiffness in your ankles, kneeds and thighs
- It provides a comfortable sitting position for resting the mind
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Remember, "It's Your Yoga."
Relax, Enjoy and Namaste