Mountain Pose - Yoga Poses, Positions or Asanas

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Mountain Pose | Standing

Mountain Pose

Mountain Pose (Tadasana) - [tah - dahs - anna] - Tada = mountain

Although this pose seems effortless, Tadasana is wonderful for improving your posture and alignment, toning the spinal nerves, and creating a sense of awareness through the body. It can be used as a resting pose or a preparatory pose for almost any standing asana.

  1. Stand with your feet together with the big toes and heals touching. Ensure that your toes are in alignment. If this is uncomfortable or causes instability, give your feet several inches of room, but no wider than hip width apart.
  2. Lift the toes into the air, spreading them out then planting firmly into the ground. Center your body so that you feel your weight evenly distributed through the bottom of your feet.
  3. Firm the legs without locking the knees. Pull the ankles slightly apart lifting the arches of your feet. Feel the grounding of your body through the legs as you root them into your feet and into the ground.
  4. Arms are relaxed at the side of the body; shoulders pull slightly away and back from the ears opening the chest. Pull the pubic bone inward allowing the tailbone to point towards the floor, lengthening the entire spine through the neck and top of the head.
  5. Standing still, go through the body with your mind and your breath, starting with your toes and travel up through your ankles, legs, pelvis, abdomen, chest, shoulders, neck and head. Here use your "internal mirror" making tiny adjustments to align the pelvis, chest and head. This will create a feeling of being totally within your body. Eyes can be open looking straight ahead or for more of a challenge closed.
  6. In the final phase of this pose, your chin should be level with the floor. Stay with the breath. Use the breath to enhance the sensations in the body.

Benefits:

  • Improves alignment and corrects poor posture
  • Strengthens ankles and feet; firms thighs and buttocks
  • Helps relieve shortness of breath, especially in pregnancy

Modifications/Cautionary Notes:

  • For those who may need extra support, it may be helpful to stand against a wall with your sacrum and shoulder blades lightly touching the wall or stand facing the wall using your hands for support.