Pose of the Week: Mountain Pose

   Mountain Pose, or Tadasana, is a foundational pose in any yoga practice.  It serves as the starting point for many poses and sequences, but by itself can help to improve posture, reduce flat feet, ease sciatica, and strengthen knees, thighs and ankles.
  To practice Tadasana, come to a standing position.  Allow the arms to hang neutrally at the sides.  Look down at your feet, and position them so that the base of the big toes are touching, and the heels are slightly apart.  Sway back and forth, side to side, and explore the different extremes before coming to a standstill at center.  Firm the thighs and lift the knee caps.  Lengthen your tail bone towards the ground, and keep your abdominals engaged but not tense.  Slide the shoulder blades down the back and keep the shoulders back, but relaxed.  Float the head and the neck directly over the pelvis, and imagine a line of energy running through the mid line of the body.  Soften your eyes and your face, and breathe for 1 to 5 minutes.