Mountain Pose (Tadasana) – Standing Tall Like a Mountain

Tadasana, also known as Mountain Pose, is a simple standing posture which is actually the foundation pose for all others.

Physically, it offers many benefits by creating a space within the body, catalyzing good co-operation between the internal organs. This can drastically improve respiration as well as digestion and circulation. Mentally, it leaves you fresh, invigorated and motivated to face the day.

Steps :

1. Stand upright and with the big toes touching each other.
2. Raise your toes, spread them, and push them on the floor to create a platform. Feel free to separate your heels in case you find your ankles locked in an awkward pose.
3. Push your body weight evenly spread on the two feet.
4. Bring your quadriceps in and keep pulling them upward. As you do that, you will see that your knee caps are rising automatically.
5. Rotate your thighs a bit inwards gently and ease your sitting bones. When that is done, you can draw your tailbone between the sit bones.
6. Try to pull your belly in without straining.
7. Make sure that your shoulders are put parallel to the pelvis.
8. Stretch the crown of the head rises toward the ceiling. At the same time, your shoulder blades should be pushed downwards.
9. Remain in this pose for 60-12 seconds. Breathe freely and do not exert.
10. Do not worry about what is happening with you. While this may seem to be a pretty regular pose where you’re not ‘doing’ much, the fact is that this pose subtly aligns your body into a perfect position, which augurs well for your well being.

Benefits :

•  Enhances your body posture
•  Strengthens knees, thighs as well as ankles
•  Boosts awareness levels within you
•  Increases the strength of the feet
•  Steadies your breathing
•  This pose is also known to provide relief from sciatica
•  Reduces or eliminates the phenomenon of flat feet
•  Boosts strength as well as flexibility throughout the spine
•  Relieves tension, pains, discomforts and stiffness throughout the body
•  Promotes blood circulation throughout your body
•  Encourages and streamlines the process of digestion and elimination
•  Eliminates the tendency towards depression and sadness, making you feel renewed
•  Gradually induces a sense of harmony between your body, mind, soul and spirit
•  Increases energy, stamina, vigor, strength and enthusiasm in your body and mind.

Beginner’s Tip:

Beginners may wish to do the pose by resting their back to ensure proper alignment.  If needed, you can also insert a block between your thighs and squeeze it backwards.

Variations:

The great thing about Tadasana is that you can bring a number of variations. For example, you can extend the arms perpendicular to the ground and keep your palms facing you. As you do that, gently interlace your fingers, and extend the arms firmly ahead while turning your palm outwards.

Then there is another variation wherein you could extend the arms up till the point where your palms are facing the roof. Then, slowly push your arms behind your back grip both elbows with the opposite hands. If you feel stressed out, release the pose.

Preparatory Poses :

• Downward Facing Dog Pose (Adho Mukha Svanasana)
• Intense Forward Bending Pose (Uttanasana)

Follow-Up Poses :

Try to recreate the balanced sensation of Tadasana in all the standing poses.

Precautions To Be Taken:

You need to go easy on this pose if you have:

• Insomnia
• Headache
• Low blood pressure

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