Being a working Mommy to a toddler leaves little time for self-care. So my self-care is usually planned over the course of the day. Two minutes here, five minutes there. Usually, I can sneak in a three minute mountain pose waiting for the tea kettle to sing. So I’ve decided to share my daily mountain pose ritual with you. May it help you stand tall, breathe well, and be strong as you go about your day.
Close your eyes and visualize yourself standing in mountain posture. Feet are hip distance apart. Root down with your feet – visualize roots growing through your mat/floor into the Earth. Press firmly into the mat with your feet. Engage your lower legs feeling the calf muscles holding close to the bone. , Engage your upper legs, feeling the thigh muscles lift your kneecaps. Squeeze your buttocks and engage your hips by tucking your tail bone slightly, pull your navel to spine, roll your shoulders up toward your ears with an in breath, press your shoulders back and down with the exhale. Repeat 2 more times. Sweep your arms above your head, reach for the sky with an inhale. With an exhale, reverse the direction with your arms. Repeat if you wish. Allow your arms to rest at your sides, hands in a c-shaped position with thumbs facing front. Lengthen your collar bones, raise your chest, find a neutral position for your neck – free of tension. Open your heart. Allow warmth and light to flood in to your heart center . Enjoy the effects of mountain pose. Breathe deeply with an even inflow and outflow of breath. Breathe in for a count of 8, and out for a count of 8. Repeat several times. If a count of 8 is too much, try an even count of 4 or 6 and work your way up. Practice every day and as often as you’d like.
Mountain pose (tadasana) improves posture by strengthening the core body. Rooting down helps us to stay grounded while also strengthening our legs. Mountain pose helps us to face life’s challenges with an open heart. Stand tall and breathe friends. Sometimes, it’s the best thing to do, and the only thing to be done.
May Your Heart Be Filled with Peace, Love, & Light!
Namaste, Marissa