MOUNTIAN POSE

1. Sit in any seated pose (preferably the half lotus or lotus).

2. Place the arms out to the sides with the finger tips touching the floor.

3. Inhaling, raise the arms over the head, locking the thumbs or clasping the hands together. The head should be held erect, facing forward at all times.

4. Holding the breath, reach as high as possible with the hands. Keep the arms by the ears when reaching. Keep the eyes focused at the point between the eyebrows and concentrate on the feeling of energy in the body.

5. Exhaling, lower the arms back down to the starting position very slowly, and keep the concentration on the feeling of energy in the body, especially around and under the arms.

6. Relax deeply, and continue to concentrate on the energy for a few moments.

VARIATION 1: Leave the arms extended over the head when exhaling, instead of lowering them back to the floor. Hold the breath out for a few seconds. Inhale and then try to reach even higher. Repeat a third time, if desired, but make sure the arms remain stretched as fully as possible during the time that they are extended over the head.

VARIATION 2: The full mountain is done in the full lotus Pose and is assumed by raising the arms and body simultaneously, so that the body rocks forward until resting on the knees, and the arms, back, buttocks, and legs are in a straight line perpendicular to the floor (from the side view). The arms are held as before or as in the tree pose.

BENEFITS: The Mountain Pose strengthens the lungs and improves breathing. If done with deep breathing, it actually cleanses lung tissue. The pose strengthens the rib cage, stimulates blood circulation throughout the trunk, tones the arms, eases tension out of the shoulders and upper back, and tones the organs of digestion. It increases the feeling of energy in the body.