Tadasana (Mountain Pose)
Tadasana (Mountain Pose) is a very basic standing Yoga pose, usually the preliminary position for all standing poses and hence considered the foundation for all others. However, it is also beneficial in itself. This wonderful Yoga pose helps promote stillness, strength, relaxed power and the resolute steadiness associated with mountains. Experiencing oneself in stillness is considered to be the best way to directly establish oneself with clarity. There are two versions of Tadasana (Mountain Pose). The first is stationary and involves learning to stand still, erect and relaxed. The second is active, in which you stretch your body upwards. Both versions have two principal lines of energy radiating out from the center of your being. While one line moves upward through your spine the other moves down your legs.
How to do Mountain Pose – Step by Step
1. Start the pose standing, feet together and hands hanging by your sides. The bases of your large toes should touch, heels slightly apart. Raise your toes and spread the balls of your feet, then softly place them down on your mat. Rock to and fro and from side to side. Slowly reduce the swaying and come to a standstill, your weight resting, evenly, on both feet.
2. Tighten your knee caps and firm up your thigh muscles, without constricting your abdominal muscles. To strengthen your inner arches, raise your inner ankles, and then turn your upper thighs slightly inward. Stretch your tailbone down to the floor and raise your pubis towards your navel. Now envision a line of energy running all the way up your inner thighs and groins and thence, to the center of your trunk, neck, and head, and then out the crown of your head.
3. Arms hanging loosely beside your torso, push your shoulder blades back, then stretch them wide and then release; let them fall of their own accord. Stretch your sternum up toward the ceiling, without pushing your chest out or forward. Stretch out your collarbones.
4. See that the crown of your head is right above the center of your pelvis. At all times, your chin should be parallel to the floor. Relax your eyes, throat and tongue.
5. Hold the pose for 30 – 60 seconds, breathing normally.
Benefits of Tadasana
- Perfects your posture
- Strengthens abdomen, knees, thighs, ankles and reduces flat feet
- Firms up the buttocks and abdomen
- Helps relieve sciatica
- The pose also promotes confidence while improving posture and creating space within the body. This allows for the internal organs to function more efficiently, thus improving digestion, elimination and respiration.
Mountain Pose Contraindications
- Insomnia
- Headache
- Low BP
