A foundational shape in yoga practice is called Tadasana or "Mountain Pose". In every other standing pose at least one leg is always in Tadasana. It can sometimes be overlooked. But this foundational pose, done correctly, will infiltrate and energize your entire practice.

Last Sunday's New York Times magazine included a small article titled "How to Stand". Standing independently is a development milestone that emerges in a toddler from around 9-12 months. Why would you need a play by play on how to do it correctly?

Plant your feet hip distance apart. Spread your toes. Activate the arches of your feet. Evenly distribute the weight between your two feet. Ride that energy up your legs firming the muscles to the bones. Lift your kneecaps. Lift the front of your pelvis a bit to tone the abdomen. Draw your low ribs down slightly and broaden through the back body. Try drawing your chin in slightly towards your throat. And elevate through the crown of your head.

Tapping into the subtle nuances standing allows the body to find its center, become engaged, alleviate back pain, and allow our breath to deepen. Observing how you stand is a quick assessment of your overall physical well-being.

It can also be a measure of our mental state as well. When we stand tall, we can commit to who we are in the world and see a little clearer. It can shed light on our vulnerability to be seen or expressed. How many times you have avoided standing up so as not to disrupt or to be seen?

Think of the phrase “stand up” and what that conjures up for you.

• take a stand

• stand together

• a standing ovation

• united we stand

• stand on your own two feet

In a world that constantly tests us, it can be difficult to orientate upright consistently.

This time of year I find it exceedingly difficult to navigate. The holidays can be filled with expectations and disappointments, and I know I am not alone. It is vulnerable to stand tall in the middle of a holiday party or even in your own living room surrounded by your family. But instead of shrinking, allow yourself to stand tall. Be firm about your choices for both yourself and for your family. Commit to being seen exactly as you are. Physically take up the space. By standing up for yourself, create the boundaries you need to not only get through the holiday party or dinner, but to also enjoy it!

xoxo

JK