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Country Vocals Lessons: Spirit - Yoga for Singers - Mountain Pose

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This is mountain pose.
I use mountain pose all the time.
I would say that I use mountain pose.
I think about it every
single day of my life.
I have found that being
conscious of this pose,
of going into this pose intentionally and
finding my body in this pose
when I'm not expecting it,
has helped me more than
any single little trick in
being very conscious of my body and
my posture.
And getting me in the right
stance to sing and to perform,
or to rehearse or just to face the day.
It allows me to really align my spine and
put my body in a posture that allows for
a maximum air, that maximum fuel intake.
So mountain pose is a great
tool to use to relax
anytime you're about to go on stage or
into a rehearsal.
And just throughout your day
to check your posture and
make sure that your shoulders are relaxed,
and your spine is nice and straight.
I also find that this base,
the mountain pose base where
my lower body is really aligned and
solid but relaxed,
is absolutely the most powerful stance for
To really get my instrument nice and
grounded and solid,
where I feel like I have maximum power and
So mountain pose starts from the base.
You want your feet parallel.
Some people put their feet
up next to each other, so
that their toes and
the inner edge of their feet are touching.
But you can also put your
feet just at hip width apart,
just underneath your hips each
foot underneath your hips.
But you wanna make sure that your inner
edges of your feet are parallel and
your toes are facing forward.
From there building up you
wanna spread your toes.
So it's good to pull the mounds of your
toes up, the mounds of your feet up,
elevate your toes, spread them, and then
put them back down very intentionally,
so that they're really
connecting with the earth and
you have a nice wide base of your
body connected with the earth.
It gives you a lot of stability.
It's amazing how much strength you can
get from just expanding the width of
your feet and your toes, and really
letting your toes grip the earth and
feel themselves solidly connected.
Again, building up from there, you want
your the tops of your legs and your knees
ever so slightly rotated out, so that
your knees are pointing straight forward.
And then tuck your tail bone under, so
that your hips are slightly,
your pelvis is slightly tilted forward.
And your gluts are firm,
your engaging all of your biggest
muscle groups in your lower body.
And again moving up from there,
roll your shoulders back so
that you can really feel that they're
relaxed and dropping down your spine.
Not carrying tension up here around your
ears, or hiking up around your neck.
Wanna make sure your relaxing your neck,
rolling your shoulders back,
let your hands drop to your sides.
And imagine them being pulled
down by your middle finger,
the tips of your middle fingers
pulling straight down to the earth.
And of course you wanna breathe, so
we're gonna breathe in through our nose.
Fill up this lower belly,
really feel your stomach and
your lower belly expand, forwards and
backwards, as you inhale.
Start with a big exhale, and
then inhale through your nose.
So as you're in mountain pose,
you wanna breathe deeply though your
nostrils and fill up your lower belly.
You wanna feel your spine being
pulled from the top of your head,
and your chin neutral, and
no tension in your face.
You wanna be conscious of relaxing
every muscle in your face, and
we're gonna inhale.
You feel your lower belly, and your middle
chest, and your upper chest all expand.
And you feel your collar bone
as you get to the upper chest,
filling that upper chest with air, you'll
feel your collar bone expand slightly, and
again your shoulders naturally
drop down even further.
Giving yourself more room in
your upper chest for air.
In mountain pose,
just take a deep inhalations and
exhalations very purposely,
very consciously.
You can also use it as
a breathing exercise,
where you see if you can breathe a little
bit longer in and a little bit longer out,
where you're increasing your air control,
you're increasing your air intake,
and slowing down your intake and
your exhaleation
One more inhalation.
And exhale.
Mountain pose, it's a great base to
approach any rehearsal, any performance,
or just to get ready for your day.