The foundation of all standing poses is Tadasana.
Mountain pose is a pose that brings you back to neutral. Standing at the top of your mat, feet together doesn’t seem too challenging right?
But this basic pose is one to get right, to practice your awareness in, to remind yourself to breathe in and to really feel your body being present.
It’s a simple pose but it’s one that can helps with alignment in any of the other standing poses. Getting mountain pose right can actually help improve your yoga practice. The other added benefit is it allows you to become aware of how you stand, which will help you improve your overall posture.
I am advertising this pose as a tool to become more aware of how you are carrying yourself. With each breath inviting you to get closer to a more meditative state and another step closer to the top of the mountain. This pose sets the tone for your practice.
Mountain pose is rich with symbolism. We can draw a sense of stillness from this, inner strength and kind of relaxed power just like an actual mountain. Our base is firm and we rise upward to the heavens. Then we receive the blessings from the heavens and allow this to flow through like a river. Letting the river image represent the prana (life force). Connecting mountains to rivers. There is much freedom and enlightenment in applying yourself to the simplest things.
Benefits of Tadasana:
- Improves posture
- Strengthens thighs, knees and ankles
- Firms core and buttocks
- Relieves sciatica
- Relaxes the nervous system
How to enter Tadasana
1) Stand with your feet hip-distance apart. Or with your big toes touching and your heels slightly apart, but your feet should be parallel to each other. Lift and spread your toes and then softly place them back down again. Maybe rock back and forth, side to side. Then centre your weight evenly until you stand still.
2) Lift your knee caps up. Engaging the thighs, think about rolling the inner thighs back slightly.
3) Point your tailbone to the floor until you feel your core muscles engage. Draw the bony bits of your hip bones and your ribs towards each other. Lift your chest slightly and relax your shoulders.
4) Engage your arms by turning the hands out slightly. Allow your collarbone to lengthen.
5) Lift your chin and bring it parallel to the floor. Lift the crown of your head so it centres above your pelvis.
6) Now soften your gaze and stay here for a few breaths.