Stand with feet together. Place both palms on lower back with fingers pointing up (or have hands in Namaste Mudra). Engage core. Elongate spine. Shoulders back and down. Hold. <\/p>\n
When observing your students, press down on their shoulders if they look like they are holding tension (shoulders have a tendency to raise when the person is stressed).<\/p>\n
When observing your students and you see that their chest is collapsed, ask them to peel their shoulders back and down. Also, ask them to visualise their shoulders as ice blocks, and feel the ice melting (to help soften their “hard” shoulders).<\/p>\n
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“Lift up through the top of your head”.<\/p>\n
“Notice where your body is tugging due to stress or stiffness.”<\/p>\n
“Be aware of when your mind has gone wandering.”<\/p>\n
“Be aware of how tight your mouth is. You’ll be surprised how tight it is.”<\/p>\n
“Are you clenching your mouth?”<\/p>\n
“Are you furrowing your brow?”<\/p>\n
“Do you feel as solid and stable as a Mountain?”<\/p>\n
“Lift and spread your toes and the balls of your feet, then lay them softly back down on the mat.”<\/p>\n
“Rock gently back and forth and side to side.”<\/p>\n
“Feel your energy swirl up from your feet up to your core.”<\/p>\n
“Allow your shoulder blades to draw toward each other and down the back, away from the ears.”<\/p>\n
“Let your arms relax beside your torso, palms facing in or forward.”<\/p>\n
“Tongue wide and flat on the floor of your mouth.”<\/p>\n
“Throat soft.”<\/p>\n
“Soften your eyes.”<\/p>\n
“Breathe.”<\/p>\n
“Stand with your feet hip distance apart, or together.”<\/p>\n
“Feel a deep connection with the ground.”<\/p>\n
“Don’t lock your knees.”<\/p>\n
“Inner thighs slightly turn in.”<\/p>\n
“Draw your abdomen slightly in and up to engage Mula Bandha, the pelvic floor muscles, and Uddiyana Bandha, the abdominals up to the diaphragm.”<\/p>\n
“Feel the top of your sternum lifting towards the ceiling.”<\/p>\n
“Keep your ribs soft.”<\/p>\n
“Firm your shoulder blades onto your back.”<\/p>\n
“Lift the crown of your head up.”<\/p>\n
“Soften your face, especially the eyes and the jaw.”<\/p>\n
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A) Hands in prayer (namaste) mudra behind the back.<\/p>\n
B) Hands raised over your head.<\/p>\n
C) Eyes closed (use Mountain Pose as an opportunity to pause between poses, feeling the effects in your body).<\/p>\n
D) Samashthiti (feet together).<\/p>\n
E) Feet hip-distance apart.<\/p>\n
F) Rock gently back and forth and side to side.<\/p>\n
G) Block between the thighs. Squeeze the block and roll it slightly backwards to feel the engagement and rotation of the thighs.<\/p>\n
H) Palms together in front of the chest in Namaste mudra.<\/p>\n