Seated Mountain Pose
Surely you have a chair that has no arms like this one from IKEA?
Get in that chair and have someone read this to you. Go slowly.
Rock your pelvis forward and back. See if you can end with a neutral - or upright - pelvis. This usually means the genitals feel a bit smashed onto the chair. Good.
Lift your shoulders high up, near your ears - get 'em all shrugged up. Be gentle but feel the tension? Now, draw them gently and slowly - mindfully - down toward your back pockets. Relax those shoulders down, away from the ears.
Rock your head slowly and gently forward and back. Notice how heavy it feels? See if you can find the sweet spot where your head feels light, almost weightless.
Engage both arms all the way from your shoulder to the tips of your fingers by reaching gently for the floor. Feel your arm engaged. Breathe into that feeling.
Tuck your chin just a bit and lift your spine from the crown of your head, as if someone were tugging on a high ponytail. This engages the spine.
If you want more, press gently down onto the floor with your feet, attempting to press evenly, ball and heel, while still being able to lift the toes.
This is the only photo I could find that shows what I'm talking about.
The first one on the left: Seated Mountain Pose.
3 to 4 second inhale. 3 to 4 second exhale. Follow the breath from the back of your throat all the way to the pelvic floor. Feel your body expand on each inhale. On each exhale, lift gently up through the crown of the head, relax the shoulders, relax the belly, relax the pelvic floor.
Hang out with yourself, watching your breath, doing the work on the exhale. Hang out until you don't want to do this anymore.
And release.
Namaste,
june
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