The importance and benefits of sitting tall dates back to the millennium! Every now and then, we all are instructed to sit in an upright manner with poise. Without much thought, many of us have attempted to manifest a correct posture while sitting. But we will spend the next few minutes deconstructing the simple act of sitting (Mountain Pose) and its benefits.
As you sit in alignment and form, you imitate the Parvatasana, the foundational yoga posture. Starting from the feet to the crown of the head– the elongated spine, the broad chest and the stretched arms culminate to equilibrium. Hence, the Parvatasana is the pose to practice for harmony.
The pure alignment and the element of breath in the Mountain Pose, make the practice of this pose a true bliss. Engage in the Parvatasana and incorporate the breath that brings a meditative element to your practice. Furthermore, it makes the practitioner more aware about the self and surroundings. And off the mat into the daily life, the pose fosters a sense of grounding and reconnection with the true place of stillness.
The Alignment Instructions For Mountain Pose:
● Sit on a yoga mat in Sukhasana or Padmasana.
● Make sure the spine is elongated, and the posture of the body is correct.
● Place the hands in your lap and interlock the fingers. In the Mudra, your palms should be facing towards you.
● Now, exhale, stretch the arms overhead and keep the fingers of the hands interlocked.
● You can also join the hand in prayer position overhead.
● Stretch and pull the torso upwards as much as you can.
● Keep the eyes closed or gaze in a front direction.
Arm Variations of the Mountain Pose:
● You can stretch the arms above parallel to the floor, palms facing each other. This practice stretches and strengthens the arms.
● While sitting in the pose, hoist the arms up, join the hands together and bend it in both right and left directions.
Precautions of the Pose:
● Sitting in the Sukhasana or Padmasana can be a task in the beginning. Do not push yourself into the pose as you may injure yourself
● If you experience a backache, perform the pose under the guidance of an experienced yoga teacher because keeping the spine straight requires a lot of efforts.
● In the pose, do not strain or move the neck unnecessary.
The Health Benefits of Tadasana:
1. Tones Abdominal Organs: The Mountain Pose involves active engagement of abdominal organs that leads to their toning and conditioning. With strength, you get a chiseled look enhancing your outer appearance. And the firmness also benefits the health of internal organs. So, in mountain pose, develop both inner and outer wellness.
2. Better Posture: Better Posture symbolizes grace and health. In Parvatasana, you can learn the art of sitting tall and with a correct alignment that results in improved posture. In the Mountain Pose, you practice sitting with an elongated spine and balanced posture that stretches the muscle of the spine and releases tension. With continuous practice, you develop a habit of sitting straight that further helps in correcting your posture.
3. Strengthens Muslces: The practice of Mountain Pose strengthens the muscles of the body. The strength developed in the muscles help in preventing diseases. Also, the stretching and strengthening provide relief from excruciating pain due to the release of tensions and stiffness.
4. Decreased Anxiety: Through the substance of deep breathing and steady focus on a point, the Mountain Pose helps in reducing anxiety. When your mind becomes calm in the posture your productivity and health increases manifolds. Additionally, a calm mind fosters greater awareness of the mind-body connection.
5. Develops Gratitude: The Parvatasana is an ideal posture for developing gratitude and motivation. As you sit in close contact with mother earth with a steady gaze, you internally cultivate a feeling of groundedness and compassion.
6. Spiritual Benefits: The practice of Mountain Pose gives rise to many spiritual benefits. As you chant mantras and concentrate on a point, the pose encourages inward connection. With breathing, mantras and focus, the Parvatasana becomes a meditative posture.
7. Prevents Respiratory Problems: Deep breathing is a core element of Parvatasana. When you practice the pose with coordinated breath movements, you nourish the respiratory organs that help cure respiratory conditions like breathlessness, asthma and more.
Now, mindfully flow through the Parvatasana. Pay attention to the alignment, breath and focus, and everything you can gain from practicing the pose mindfully.