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Mountain Pose, known as “Tadasana” in Sanskrit, is a foundational standing yoga pose that serves as the starting position for many other standing poses in yoga practice. It might seem simple, but it’s an essential pose for building proper alignment, awareness, and stability.
Stands firm and erect as a mountain; the mind is steady and attentive. Tadasana teaches balance, centering, evenness, and direction of extensions. These principles apply to all postures.
Mountain Pose is often used as a transitional pose between other standing poses and can also be practiced as a stand-alone pose to develop a strong foundation for your practice.
While it may appear static, practicing Mountain Pose mindfully can bring a sense of calm and introspection, making it a fundamental part of yoga practice.
Mountain
Benefits
Comfortable stretching of muscles
Stronger ankles and knees
Efficient Prana Flow
Correct posture
Tones abdominal muscles and lengthens spine
Lighter body
Chakras
Sacral Chakra (Swadisthana Chakra)
Root Chakra (Muladhara Chakra)
Steps
Start with coming to the center of the mat keeping the feet hip-width apart in distance.
Relaxing the shoulders and the neck, keeps the body completely loose and relaxed.
Tighten the knees and pull the kneecaps up, contract the hips, and pull up the muscles at the back of the thighs.
Keep the stomach tucked in, chest forward, spine stretched up and the neck straight.
Do not bear the weight of the body either on the heels or the toes, but distribute it evenly.
Ensure the chin is not raised up and is close to the collarbone. The facial muscles are not stressed and bring a smile to your face. Bring arms close to your body by placing them by the side of the thighs.
One can have their eyes closed and learn to balance the body with a focus on the breath and the steadiness of the body.
Stand here for as long as it is comfortable. As you practice, the stability of the body improves along with straightening of the spine with proper breathing.
Samasthiti
Samasthiti is more a command of attention, bringing you into the present moment.
Cultivating stillness, strength and a sense of relaxed power.
Sun Salutation or Surya Namaskar series starts and ends with Tadasana otherwise called Samasthiti.
Adjustments
If you find it difficult to get the right alignment in a neutral position, maybe explore variations like gentle bending at the knees. Try to feel the rise of your wholeness from your foundation not from pushing or stealing something.
Also, be creative by using a block between the upper thighs. Squeeze the block and roll it slightly backward to feel the contraction and rotation of the thighs.
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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