OORD-vah hahs-TAHS-uh-nuh
Mountain Pose with the arms reaching overhead. A subtle but powerful gesture of openness — the front body lengthens, the breath expands, and the practitioner declares readiness to begin.
Sweep the arms wide and up on a full inhale.
Lengthen up through the fingertips, root down through the feet.
Big toes touching, heels slightly apart (or feet hip-width).
Press evenly through all four corners of each foot.
Reach the arms overhead, palms facing or touching.
Soften the front ribs down and lift the lower belly to avoid arching the lower back.
Draw the shoulder blades down the back.
Crown of the head reaches up; gaze can lift to the thumbs.
Lengthens the entire front body
Opens the shoulders, chest, and side waist
Strengthens the postural muscles of the spine
Cultivates an attitude of openness and reverence
Wakes up the body and signals the start of practice
Hold a strap shoulder-width between the hands as the arms rise. Prevents the arms from collapsing inward when the shoulders are tight.
Stand with the back against a wall. Reach the arms up while keeping the lower ribs softly contained — the wall is your reference for vertical alignment.
Stand to the side. Place a light hand on the front lower ribs and gently invite them to soften down toward the pelvis.
Do not press into the abdomen.
Raise your arms
Sweep the arms wide and up, drawing a circle of breath around you.