How to do the Mountain Pose

Basically, the mountain pose is where every other standing pose starts with. Also, it can serve as a starting pose, or one to rest with, or even enhance your posture.

POSE INFORMATION

GENERAL INFO

Name in Sanskrit: Tadasana

Difficulty: Easy

POSE BENEFITS

• Builds strength in your ankles, thighs and knees. 
• Improves your posture. 
• Alleviates Sciatica 
• Toughens the muscles in the abdomen and buttocks. 
• Reduces flat feet.

POSE CAUTIONS

Avoid doing the mountain pose if you have low blood pressure, insomnia, or a headache. 

PREPARATION POSES

The mountain pose is a preparation pose for all the standing asana. So you can be fully prepared to practice this asana, you need to focus all your attention breath, grounding and alignement.

HOW TO PRACTICE THIS ASANA

ONE

Stand in an upright position with the bases of your toe nails touching each other,  and your heels a few inches apart,  making both toes to be side by side.

Raise your toes and open them out,  do the same for the balls of your feet. After that, place them out on the floor.  Move gently from one side to the other,  slowly bringing this movement to a stop, while putting your weight uniformly on your feet. 

TWO

Contract your high muscles, then raise your knee caps,  though without contracting the muscles in the lower part of your belly.

Raise your inner ankles to toughen up your inner arches,  then visualize a line of energy that runs from your inner arches all the way to your ground, then connects via your core to the torso, then neck, and your head and up to the crown of your head.

Moderately rotate the upper thighs in. Extend your tailbone downwards, then raise your pubis towards your navel.

THREE

Squeeze the blades of your shoulders into your back, then extend both shoulders and then release them down your back.

Keeping your lower front ribs in position,  raise the upper part of the sternum straight up. Lengthen the collarbones,  with your hands hanging beside your torso.

FOUR

Position the top of your head in a way that it balances directly above the pelvis, while placing the bottom of your chin side by side with the floor, with the throat soft and your tongue flat and wide in your mouth. Release every tension from your eyes.

FIVE

Tadasana is most times the origin of every other standing pose. However, it is highly beneficial to perform it as a pose as well.

Hold the mountain pose for 30secs – 1min, while breathing softly. 

HOW TO DO THE MOUNTAIN POSE (Tadasana)

BEGINNERS TIP

As a beginner,  you can get better balance while doing the mountain pose by standing in a position which allows your inner feet to be about 3-5 inches apart.

MODIFICATIONS & PROPS

Find out your alignment in the mountain pose by backing a wall. Stand in a position where your backheel, a drum and your shoulder blades touches the wall. However, do not let the back of your head to touch the wall.

DEEPENING THE POSE

In order to deepen the mountain pose,  perform it while closing your eyes. This will make it more challenging for your balance. 

Try to have balance without using anything as a reference. 

PARTNERING

You can learn more about alignment in the mountain pose from a partner, by having them stand on the side to make sure that your ear hole, the middle of your shoulder, your outer ankle bone, and the middle of your outer hip are in a straight line, and at 90° to the floor. 

VARIATIONS

In doing the mountain pose;  you can modify the pose by switching the position of the arms, for instance; Stretch out the arms as if it reach for the ceiling upwards,  at 90° to the floor, and side by side, with the palms facing inwards;  interweave your fingers, lengthen your arms straight in front of the torso, then turn your palms away.

Stretching your arms upwards,  so that it is at 90° to the floor, with your palms facing the ceiling; interlace your arms behind your back,  grabbing each elbow using the opposite hand.

Make sure you do the same for the other forearm,  and hold the position for the same time.