Day 3 Yoga Pose Challenge

Happy Hump Day everyone and welcome to Day 3 of the 30 Day Yoga Pose Challenge.

Mountain Pose is the foundation for all other poses and has the ability to leave you feeling motivated and invigorated.

I love to do this pose first thing in the morning.

Benefits:

  • Increases awareness
  • Increases strength, power and mobility in the feet, legs and hips
  • Firms abdomen and buttocks
  • Improves posture
  • Strengthens thighs, knees and ankles
  • Steadies breathing
  • Reduces flat feet
  • Relieves sciatica

How to do it:

  1. Start standing with your feet together and arms at your sides. Press your weight evenly across your feet and breathe steadily.
  2. Focus on the present moment and let your worries fade away.
  3. Now press your big toes together and lift your toes while spreading them apart.  Then place them back on the mat one at a time.
  4. Ground your feet firmly and straighten your legs.
  5. Now, lift your ankles and the arches of your feet while squeezing your outer shins towards each other.
  6. Draw the top of your thighs up and back, this engages your quadriceps.
  7. Tuck your tailbone in slightly being sure not to round your lower back. Now lift the back of your thighs, but release your buttocks.
  8. Bring your pelvis to its neutral position. Concentrate on pointing your hip bones straight and draw your belly in slightly.
  9. Inhale and elongate through your torso. Exhale and release your shoulder blades.
  10. Keep your shoulders in line with the sides of your body and broaden your shoulders.
  11. Press your shoulder blades back, but avoid squeezing them together.  Keep your arms straight with your fingers extended and biceps firm.
  12. Elongate your neck and keep breathing evenly and smoothly.  Feel your spine elongate with each exhale.  Hold this pose for up to one minute.

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