Yoga Pose: Tadasana (Mountain Pose)

The Tadasana Pose,  also known as the Mountain Pose,  is a very basic standing posture with feet together and hands at the sides of the body.

Tadasana is usually the starting position for all the standing yoga poses but it’s useful to practice it as a pose in itself.  Stay in the pose for 30 seconds to 1 minute, breathing easily.

This yoga pose:

  • Improves posture
  • Strengthens thighs, knees, and ankles
  • Firms abdomen and buttocks
  • Relieves sciatica

Step by Step

  1. Stand with the inner edge of your big toes touching.
  2. Align your feet parallel to each other by placing your heels slightly apart, with the second and middle toes pointing forward.  Lift and spread your toes and the balls of your feet and encourage your feet to spread and increase in surface area.  Try to find balance over the four corners of your feet.
  3. Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy  lifting and lightening your spine through the core  of your torso, neck, and head, and out through the crown of your head.
  4. Keep your chin parallel to the floor maintaining length through the neck. Feel a line of balance from the top of your head down through the pelvis.
  5. As your gaze remains forward, imagine your chest and shoulder blades equally broad and open. Release your shoulders giving space for the neck as the top of your chest bone lightly lifts. Avoid sending your chest and ribs out and forward. Let your arms drape beside your body naturally. Relax your eyes, tongue and facial muscles.
  6. Breathe slowly and with fluidity as you hold Mountain Pose for 30 seconds.

Pretty Tough Tip:

You can improve your balance in this pose by standing with your inner feet slightly apart, anywhere from 3 to 5 inches.  This is a balancing exercise so  try not to push to the point you lose your balance.

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