Mountain Pose, or Tadasana (pronounced Tah-DAHS-ah-nah), is a fundamental standing posture in yoga. It serves as the foundation for many other poses and helps you find stability, balance, and stillness. It's essentially standing tall with awareness.
According to one approach highlighted, doing Mountain Pose involves standing and specifically instructs you to lift the toes, then relax them. This simple action helps anchor your feet and bring awareness to the base of the pose.
Step-by-Step Guide to Mountain Pose (Tadasana)
Here’s a breakdown of how to practice Mountain Pose, incorporating the key actions mentioned:
1. Starting Position
- Stand tall at the top of your mat or on a firm, level surface.
- Bring your feet together, or hip-width apart if that feels more stable for you.
- Ground down through your feet. You can try the specific action: lift your toes, then relax them back down onto the mat, spreading them wide.
2. Finding Your Foundation
- Press down evenly through all four corners of each foot.
- Feel the earth beneath you, establishing a stable base.
3. Engaging the Legs
- Gently draw the energy up your legs.
- Engage your thigh muscles, lifting your kneecaps slightly without locking your knees.
4. Aligning the Torso
- Draw your lower belly in slightly, engaging your core.
- Lengthen your spine upwards, imagining a string pulling you towards the ceiling.
- Keep your chest open, but avoid puffing it out.
5. Shoulders and Arms
- Roll your shoulders gently back and down, releasing tension away from your neck.
- Let your arms hang naturally by your sides.
- Turn your palms to face forward, which helps broaden the collarbones.
6. Neck and Gaze
- Keep your neck long.
- Soften your gaze or close your eyes gently.
- Look straight ahead.
7. Breathing
- Breathe deeply and evenly through your nose.
- Feel your breath supporting your posture.
8. Holding the Pose
- Stand tall and still, cultivating presence.
- Notice the sensations in your body – the grounding in your feet, the length in your spine, the ease in your shoulders.
| Key Alignment Cues | Focus Area | Benefit |
|---|---|---|
| Lift & Relax Toes | Feet | Grounds base, creates awareness |
| Press evenly through feet | Feet | Stability |
| Engage Thighs | Legs | Strengthens, supports posture |
| Lengthen Spine | Torso | Improves posture, creates space |
| Shoulders down & back | Upper Body | Releases tension, opens chest |
| Palms forward | Arms/Hands | External rotation of shoulders |
Practicing Mountain Pose regularly helps improve posture, balance, and body awareness, serving as a calm and centered starting point for your yoga practice.
