Many of us have the ability to easily make adjustments and find ease in the body. Because of this, we may overlook and take for granted the benefits that come from a centered, and therefore content, body, and mind. By learning from and with MBS students, we have discovered strategies and gained insights into the simple yet profound benefits of alignment. It is hard to put into words, but witnessing a student attentively align themselves in a pose that is best for their body, is to palpably understand and appreciate the effects posture has on feeling, and being whole.
With shoes and socks off, sit or stand (consider using the support of a wall/chair/counter) in a stable position. Intentionally round the back closing down the chest and allow the legs to somewhat awkwardly splay. Pause for several moments, and note any responses in the body and mind.
Return to a regular secure sitting or standing posture. If seated, position the feet under the knees with each knee directly in front of the hips. If standing, and as able, position the feet approximately hip-width apart, with toes pointing straight ahead. Ground down through the feet and/or sit bones and lengthen the spine, extending up beyond the top of the head. Broaden across the collar bones with the arms/hands at the sides or resting on a support. Balance the head over the neck and shoulders.
Once again, pause for several moments and notice any mind-body sensations.
- Place a yoga block/rolled-up towel/similar between the knees if seated, or just above the knees if standing. Very slightly press into the prop, internally rotating the femurs. A subtle broadening sensation is created around the sacrum and the back of the legs.
- Staying grounded, safely practice different arm and leg positions and notice their connection to the spine, and to any variations in energy
- Seated towards the back of a chair, place a vertical thin rolled blanket between the spine and the chair back. Sit back, allowing the blanket to support alignment.
- While remaining grounded, the chest is buoyant and expansive. Inward and upward sensations are experienced while a sense of direction and awareness spreads through the whole body
- Increases and moves energy, and at the same time can be calming and restorative
- Reduces back pain and wear on joint surfaces, improves circulation and digestion, increases lung capacity and core strength
Click here for a 20 minute video on Tadasana/Mountain pose and practice the simultaneous sensations of inward and upward with Matthew Sanford and MBS adaptive student teaching faculty.