Tadasana (Mountain Pose)

Photo by Krivec Ales: Mountain Pose

Tadasana, otherwise known as Mountain Pose, is a foundational pose for many different types of yoga, and is often used at the beginning and end of a yoga sequence. This posture is believed to have originated in India as its Sanskrit name, Tadasana, references the “Tada” meaning mountain in Sanskrit.

Tadasana is most commonly used to build strength and stability throughout the body, and encourages proper body alignment while improving posture. This pose additionally strengthens the arms and legs, while strengthening the muscles of the feet and inviting balance throughout the body. It can also be used to increase awareness of the breath, while aiding in relief of tension and fatigue.

To get into the pose, follow these steps:

  1. Begin by standing up with feet placed hip-width apart.
  2. Engage your quadriceps muscles and press your feet firmly into the floor.
  3. Place your arms at your side with your palms facing forward.
  4. Balance your weight evenly between both feet, and root down.
  5. Lift your chest, shoulders and head away from your hips.
  6. Gently roll your shoulders down and back while loosening your chest and neck.
  7. Firm your shoulder blades towards the back of your ribs.
  8. Broaden your collarbones and lengthen your spine up towards the ceiling.
  9. Keep the position for 30 seconds to 1 minute with deep breaths, noticing how your body feels stayed rooted to the floor.
  10. To exit the pose, shake your arms and legs to free up the energy.

Tips and tricks:

• Check your alignment: regularly check if your feet remain firmly planted in the ground and your weight is balanced.

• Engage your muscle: mildly tense your muscles, keeping correct alignment.

• Stay in the pose: aim to stay in the pose for a minute or two to maximize the stability and strength benefits.

• Focus on deep breathing: this will help bring your attention to the present and gain the most out of the pose.

In sequence, a typical practice using Tadasana could look like this:

  1. Begin in Tadasana (Mountain Pose), with feet hip-width apart, arms by your sides, and a straight spine.
  2. Engage your core muscles and press down firmly through your feet.
  3. Raise both arms up above your head with palms facing each other.
  4. Slowly move into Uttanasana (Standing Forward Fold), folding forward from the hips.
  5. Plant your hands firmly into the ground and move into Adho Mukha Svanasana (Downward Facing Dog), lifting your hips upwards and pressing your feet firmly into the ground.
  6. Step your feet towards your hands, bringing your toes between your hands, before raising back up into Tadasana.
  7. Close the sequence in Tadasana

In conclusion, Tadasana is a fundamental pose that can benefit any yoga practice. It encourages proper alignment, helps build strength and stability, and brings balance to the whole body. Although a simple pose, it can teach important qualities such as mindfulness and patience. Whether used to start or finish a practice, Tadasana is an essential tool to become in tune with what’s happening in your body.


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