Keep it Simple: Mountain Pose
I teach both yoga and drama, and that is certainly not by coincidence, but it wasn’t always the case. I started as a young performer - my first role on stage was at age five. I studied dramatic art in college. I sing show tunes in my car when I’m driving alone. You get it.
As an actor, you must learn how to tell stories with your voice and your body, and how to use your breath to project your voice so that those stories are audible. Some of the very first, foundational skills a young performer learns is how to breath deep into their belly, roll up the spine nice and slow, and stand up tall - arms by their side - in what is called Actor’s Neutral Pose.
Actor’s Neutral Pose is a state of readiness. It shows your director and your scene partner that you are ready to begin. It is also a posture that allows you to feel confident in your own skin, but approach the body with…well…neutrality so that you can become anything that the character demands. The ultimate vessel for storytelling.
Thank you for allowing me to nerd out like the full on drama kid that I am. But, I assume, you’re asking, “...what does any of this have to do with yoga?”
Actor’s Neutral Pose is Mountain Pose.
And the same way that it supports an actor on stage, this pose supports your yoga practice.
Mountain Pose is a seemingly simple pose with a lot of specificity and power. It is a pose that should make you feel confident, strong, balanced and grounded. It is a pose that should make you feel awesome (in fact, in my kids yoga classes I call it I Am Awesome Pose).
Mountain Pose is also a pose that can help you notice what is going on in the body on any given day. What exactly are you bringing to the mat with you today? Mountain Pose is a great place to scan the body and ask yourself just that.
“Ah…I see, my left big toe mound is a little sore. My ankle is wonky. Actually my left hip is sticking way out. My low back is tight. Interesting. But my shoulders feel soft. And my face is very relaxed…”
Mountain Pose, just like Actor’s Neutral Pose, is a state of readiness. It is a place to begin and to build from. It’s wise to spend some time there (in stillness) before moving or shifting or changing anything.
I’ll break the pose down for you here, but please know that finding your own way to a beautiful, unique Mountain Pose is truly the best path. Take your time. Enjoy the journey. You are awesome.
Mountain Pose
Start standing at the front of your mat.
Bring your feet together, really together, or hip distance apart.
Lift your toes. Ground through all four corners of your feet.
Gently drop your toes back to the mat.
Bend the knees slightly. When you feel ready, straighten them.
Level the hips.
Tuck the tailbone ever so slightly so that your pelvis is right under your heart.
Hug your belly button in toward your spine. Notice how that supports your low back.
Bring your chest forward. Drop your shoulders away from your ears.
Let your arms relax by your sides, palms facing forward or in toward your body.
Tuck the chin slightly. Feel the length in the back of your neck.
Soften the muscles of your face.
Close your eyes or gaze softly ahead.
Imagine your head floating on top of your spine.
Inhale, lengthen the spine.
Exhale, ground through your feet.
Stay here and revel in how awesome you are.