Basic Structural Alignment

Mountain Pose

Tada asana, or Mountain pose, is the oldest and most basic of all yogic asanas. It is the alignment pose, or zero gravity point and should be imprinted and encoded in our body Bio-Computer. Although this pose may seem effortless, it is a powerful asana for improving posture, toning the spinal nerves and creating a sense of body awareness.

To imprint this pose, stand with feet 6” to 8” apart, facing straight ahead (no splaying or pigeon toeing). Initially, it may be helpful to stand against a wall with your sacrum and shoulder blades lightly touching to get a greater sense of alignment.

Support points are under each big and little toe, and under both sides of the heels, making four contact points for each foot ― become aware if you are favoring one foot over the other or shifting back and forth ― your weight should be evenly distributed. Now build your structure from the bottom up. Slightly bend knees and without tension tuck the sacrum down, begin straightening legs and pull up from the pubis. You’re only concerned with the lower body now and should observe from profile that the belt line is straight across (parallel to the ground). This is your two legged table and should be right under your torso. From here, without tension, pull up the sternum.  As you let your shoulders and all tension release, you will find that the body will move into alignment naturally. Now lift your head up towards the ceiling, feeling the spine lengthen and straighten to a neutral position without lifting the chin.

Your mind, emotions and body are instruments and the way you align and tune them determines how well you play life.
Yogi Bhajan
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If you were to draw a line, ear, shoulder, hip, knee and ankle ideally should be in vertical alignment. Close your eyes and maintain the integrity of this pose, confirm the zero point, stay there, and strongly encode it by word or sound. WIth a little practice you will be able to replicate and maintain this alignment.

Important Benefits of Mountain Pose

• Improves posture
• Increases body awareness
• Harmonizes the body and mind

Movement now comes from the center of the sternum where you would point to yourself and say “Me”? Walking would be led from the “Me” point with the body free and light as if a silk string is attached to the sternum leading you forward and slightly upward. Sitting, keep the “Me” point up naturally with no tension. Bending forwards to work at a desk or table, let the bend be from the waist, keeping the “Me” point up and open. Getting up, let the “Me” point lead the movement.

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