Secrets of Lost Mountain

What are these lost mountain poems?
Breath seeking pulse, returning to a journey not yet begun.
Another horizon- scan in search of the best way to go.
The wind bears secrets of Lost Mountain.

--by Mark Schlenz
Ten Lost Mountain Pictures

YOU GOTTA HAVE CLASS

WHITE LOTUS YOGA @ HOME PRACTICE
SIMPLE 15 MINUTE STANDING SERIES: TADASANA – STANDING MT. FLOW

The following Standing Mt. sequence is designed to work upper back, chest and shoulder opening. It also addresses the hamstrings and the low back, works on rooting, grounding and strengthening through standing asanas and teaches extensional energy while moving the spine in all directions. This sequence can be helpful with toning and massaging the digestive organs. As with all asana classes, work in a manner that is comfortable for you and do not do anything that does not feel appropriate. Postures listed can be accessed thru most asana books or on our DVD’s, The Flow Series.

1. Standing Mt. - Tadasana: (Hands in Namaste) 3 ujjayi breaths
   
   
2. Variation 1
   Tall Mt.: (Tadasana with arms extended overhead, palms facing, press feet into floor and engage thighs by tucking the tail and pressing the pelvis slightly forward. Lift the toes while moving the inner legs together). 3 ujjayi breaths
   
   
3. Variation 2
   Tall Mt. II: (Tadasana with fingers interlaced overhead, palms turned upward and extended towards the ceiling). 3 ujjayi breaths
   
   
4. Variation 3
   Tall Mt. with Side Extension: (Tadasansa with palms facing, fingers interlaced, index fingers pointing toward the ceiling extend to R & L). 3 breaths each side
   
   
5. Variation 4
   Tall Mt. with Side Extension - Bent Elbow Variation: (Tadasana with arms extended overhead, fingers interlaced, elbows bent, palms clasped behind head. Extend R & L. Extend rather than bend while keeping feet actively pressing). 3 breaths per side.   Retain arm position into…
   
   
6. Variation 5
   Tiptoe Tadasana: (rising onto balls of the feet, pivot and rotate hips and torso to R, then L with arms remaining clasped behind head). 3 breaths per side
   
   
7. Repeat Variation 1
   Tall Mt.: 3 ujjayi breaths.  Retain arm position into…
   
   
8. Standing Back Arch: (palms facing, chest lifted, chin towards chest). 5 ujjayi breaths
   
   
9. Standing Forward Fold - Uttansana: (bend knees slightly, if needed). 5 ujjayi breaths
   
   
10. Standing Forward Fold with Arm Clasp - Uttanasana: (with fingers interlaced and hands clasped behind back). 5 ujjayi breaths.  Roll up to standing and keep hands clasped behind back into…
    
    
11. Pyramid - Parsvotanasana: (When stepping back into pose, allow legs to span a natural hip width rather than trying to keep front and back feet on the same line. Keep back toes, torso and hips facing the front foot. Extend clasped hands away from back and fists in the direction of head).
    5 breaths per side. Step to Tadasana.
    
    
12. Standing Mt. Shoulder Rolls: (Tadasana, roll from front to back). 5 repetitions
    
    
13. Triangle - Trikonasana: 5 ujjayi breaths per side
    
    
14. Forward Facing Hero - Virabadhrasana I: (When stepping back into pose, allow legs to span a natural hip width rather than trying to keep front and back feet on the same line). 5 breaths per side
    
    
15. Extended Rt. Angle - Parsvakonasa: 5 breaths per side
    
    
16. Straddle Fold - Padottanasana: (Straddle only as wide as it takes to reach fingertips or hands to floor, let crown relax towards floor). 5 ujjayi breaths
    
    
17. Straddle Fold Twist - Parivritta Padottanasana: (Place one hand centered and forward of legs, hand and shoulder aligned, lengthen spine before rotating and extending opposite arm toward ceiling, face and head may remain directed towards floor). Twist R & L. 5 ujjayi breaths per side
    
    
18. Straddle Fold with Arm Clasp: (Clasp elbows releasing forearms towards floor). 5 breaths
    Roll up to standing with knees slightly bent. Heel and toe feet together and return to…
    
    
19. Tadasana: 3 Ujjayi breaths.  Namaste!

Sequence can be repeated if desired, as well as added to with a series of seated forward bends, twists, inversions and Savasana.

The book Ten Lost Mountain Pictures by Mark Schlenz, a White Lotus graduate and occasional staff teacher, is an extraordinary hand-made book of poetry inspired by the Taoist and Buddhist poetic practice. Mark, an environmental and creative writing professor at UCSB, now lives within sight of his muse, Lost Mountain. Ten Lost Mountain Pictures may be special ordered by contacting our office.
805-964-1944