Mountain Pose is the basis of all postures. The placement of the soles of the feet and the force on the soles of the feet are the basis of Mountain Pose. Therefore, the first movement to learn when practicing yoga is Tadasana. The first step to mastering Mountain Pose starts from the soles of the feet. Let’s take a look at the following key points.
1. The position of the center of gravity.
Some people divide the sole of the foot into three points: the heel, the ball of the big toe, and the ball of the little toe. Some people also divide the sole of the foot into four points, namely the sides of the heel, the ball of the big toe, and the ball of the little toe.
I prefer to divide the sole of the foot into three points, forming a solid triangle.
Adjustment method: step on the heel and lift the sole of the foot; extend the sole of the foot and the neck of the toes, let the sole of the forefoot land on the ground, and stretch the toes flat.
The center of gravity of the body is in front of the heel, which is the vertical line of the ankle. Without moving the soles of your feet, you can slightly rock your body back and forth to find the center of gravity on the soles of your feet.
In different postures, when the placement of the feet changes, keep the soles of the feet pressing the ground evenly from left to right and front to back. For example, in Triangle Pose, the center of gravity of the back foot tends to shift toward the inside of the foot. At this time, you need to press the outer edge of the foot downward more to maintain an even and stable center of gravity.
2, placement of feet.
In Mountain Pose, if there are no special instructions, the soles of the feet can be together, or the feet can be spread as wide as the pelvis.
When the feet are as wide as the pelvis and the three joints of the hip, knee and ankle are on a vertical line, it is easiest. At the same time, the space in the abdomen and pelvic cavity is relatively large, and the organs in the abdominal cavity and pelvic cavity can be better relaxed. Therefore, when practicing during the menstrual period, we will choose the posture with the feet together and the feet as wide as the pelvis, which can prevent the organs in the abdominal and pelvic cavity from being squeezed.
Another issue that everyone is more concerned about here is: whether the inner edge of the sole of the foot is parallel or the outer edge is parallel. Generally speaking, the lines connecting the middle points of the second and third toes to the middle of the instep are parallel to each other. In actual operation, there are often several different situations that occur when the feet are brought together.
When the feet are together, the general requirement is: the heels of the feet to the inside of the big toes touch. is actually equivalent to with the inner edge of the foot parallel. It’s just that many people’s thumbs cannot touch each other, and they can only sit until the position from the heel to the ball of the big toe is parallel. But it doesn’t matter. With practice and correct adjustment methods, you can make your feet close together from the heels to the entire big toe.
Adjustment method: Stand with your feet about one finger apart; the outer edge of the foot Press the ground, lift the inner side of the foot ; press the ball of the little toe to the ground and fix it, Extend and crush the soles of both feet inward until the balls of the big toes are close to each other, so that the inner edges of the feet are also pressed against the ground, and the entire soles of the feet are flat; (At this time, the balls of the big toes and the big toes are together, and the heels are still pointed distance) Bend your knees and lift your heels, tighten the outer sides of your legs, push your outer ankles inward, bring your heels together, and lower your heels; completes the entire adjustment process.
b, when the soles of the feet are separated.
When your feet are as wide as your pelvis or your feet are widely separated from left to right, you can slightly turn the soles of your feet to buckle them in, so that the outer edges of your soles are parallel . This can also help to slightly internally rotate the thighs, widen the hips, and free up space in the sacroiliac and lumbar spine.
3. Align with the knees
We all know that in the case of straight legs, the knees and patella should be aligned with the middle of the second and third toes. At this time, knee joint is easiest. But many people habitually buckle their knees inward, and of course there are also those who buckle outwards.
Adjustment method: Stand in Mountain Pose, close together or as wide as the pelvis; adjust the soles of the feet according to the previous method; put both hands on the hips and bend the knees; watch the knees and patella align with the midline of the second and third toes, straighten the legs. Keep watching your knees during the straightening process so as not to deviate from the track.
Of course, it’s not just Yoga Mountain Pose. This method can also be used in other postures. I remember that I shared the adjustment method for the front legs of Triangle Pose before, which is to bend the knees first, keep looking in the direction of the knees and toes, and then straighten the knees.If you are interested, you can take a look. The details of
are very small. The teacher focuses on practice in class, so there is no way to explain it in such detail. The main thing is to rely on everyone to think more and practice.
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