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Summary: Actually, there are two
different yoga postures that are commonly referred to as the "Mountain."
One, also known in
Sanskrit as Tadasana, is essentially standing neutral posture.
The second, a seated version of the Mountain, is the one we're focusing on
here--it, too, requires a neutral spinal alignment.
The seated Mountain is as much an educational
pose as it is an effective stretch. By performing this pose, you'll
gain an understanding on the flexibility of your chest and hips, and whether
you have weakness in your trunk.
- Start by sitting against a wall; your
tailbone should sit all the way up against the wall.
- Bend your knees and assume the cross-legged
position of the Mountain.
- Examine the position of your knees.
Your knees should be no more than an inch or two above the floor. If your
knees are higher than this, you probably have tight hips and/or
quadriceps. This problem will be dealt with below.
- Next, examine your back. To work
towards neutral posture, the back of your head, the back of your shoulders and ribcage
region should touch the wall; the back of your neck shouldn't. Your
low back will either be slightly removed (notice the word "slightly";
don't arch your back) from the wall, or, if your low back does touch the
wall, there should be very little pressure against the wall as compared to
the pressure of your ribcage and tailbone. If your
neck and/or low back touches the wall, or if you're unable to press the
back your head and shoulders against the wall without strain, then you'll
need to modify the Mountain pose in order to perform it correctly.
This modification is addressed below. Take comfort in the fact that
the vast majority of us will benefit from this modification, so you're far
from alone in making this adjustment!
Modification: The Mountain is normally
performed away from a wall so that the trunk muscles can be reinforced.
To make this easier on your hips, knees, and low back, place one or two
large, folded towels underneath your hips. This will elevate your
seat, while your feet will remain on the floor. Notice how your knees
drop a bit with this action. Use as many towels as need be (I've had
clients who needed as many as four) to achieve a comfortable neutral spine
alignment while seated in this position.
One of its uses: The seated
Mountain pose helps to condition the muscles we need every day; think of
what it takes to sit, with proper posture, at your desk, in the car, and on
the living room couch. Now think of how often you actually are engaged
in proper posture. By conditioning the muscles needed to maintain
neutral posture as often as possible, you'll decrease the strain placed on
your low back and neck. You'll also improve the general strength of
your abdominal muscles and stretch the muscles of the chest--very important
when you consider the fact that we use these muscles often, yet stretch
these muscles rarely.
Technique tips:
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Using
the guidelines listed above, assume a comfortable cross-legged position.
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Lift
your ribcage and keep your chin upright to help ensure you're in neutral
posture.
-
Pull
your navel in; this helps to activate the transverse abdominus muscle.
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Hold
a strap, towel, or even an old belt in between your hands, with your hands
held roughly shoulder width apart.
-
Keeping some tension in the towel or strap, bring your arms overhead as
high as you can.
-
Relax
your shoulders, and lift your ribcage to further elongate the back.
-
On
your next exhale, let the strap lower down to chest height; keep your arms
stretched, but don't lock your elbows.
-
Lift
your arms back overhead on your next inhale.
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Keep
this stretch going (inhale arms lift, exhale arms lower) for at least 8-10
breaths. On the last lift, hold through at least 2-3 breaths,
stretching your arms as high up as is comfortable.
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Be
sure to engage your abdomen constantly, particularly on the exhale phase;
pull your belly button in towards your spine to emphasize this action.
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Keep
your focus straight forward, so that your head and neck are in neutral
posture.
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As
you breathe smoothly in this pose, work on relaxing your hips,
shoulders, chest, and neck.
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Remember to avoid any position that causes pain or discomfort.
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