The Mountain Pose (Tadasana) is known as the master pose. It is known as the blueprint for all standing postures and movements. It is a wonderful exercise in centering and grounding energies and being able to respond to situations from a solid base.
It is also a wonderful meditation pose. It brings you right into the present moment, calms the mind and allows you to attune your energies to your own thoughts and feelings. On a more deeper and spiritual level, with practice, when you bring your awareness to the whole of your body standing in this silence, you will start to make a connection by becoming a conduit between the earth below and the sky above (alternatively, if you are using this pose as a meditation, place your hands into the prayer position, by allowing your thumbs to gently connect with your heart base centre).
Close your eyes throughout, but if you experience dizzy spells, focus on a spot in front or ahead of you. You could also stand with your back to a wall for support.
- Begin by standing tall with your feet firmly planted on the floor about hip width apart. Ensure your weight is evenly distrubuted over the feet. Raise your toes slightly off the floor and one by one, gently place them back onto the floor. Bringing your body slightly forwards, raise your heels and then gently lower them to the floor. Feel firmly rooted and allow you feet and bones to soften and relax.
- Raise your awareness towards your calf muscles. Breathe into them and on your out-breath, gently relax them down and also soften your knees slightly.
- Move your awareness to your thigh muscles. Again, breathe into them and feel them relaxing on your out-breath.
- Now breathe into your pelvic region. Ensure your pelvis is in neutral and facing forwards. Tuck your tailbone in. Gently lift the lower abdomen upwards and in to engage 10% of core stability muscles.Lift from the sternum.
- Raise your shoulders towards your ears on your in-breath and gently roll and relax them back down on your out breathe.Repeat one more time and this time on your in-breathe, feel your chest gently expanding then relaxing as you breathe out.Feel the whole of your arms starting to soften and the subtle bend in your fingers as your hand begin to totally relax.
- Tuck your chin in slightly to help elongate your neck.
- Imagine there is a golden thread attached to the crown of your head. On your in-breathes, feel this cord gently pulling you upwards, thus elongating the whole of your spine.As you breathe out feel the spine relax naturally back down. Repeat two more times.
- Internally, scan your body one more time to ensure you are comfortable and relaxed. Using your breath to breathe into an area in which you feel resistance. As you breathe out, feel that part of your body gently relaxing and letting go. This may take two or three more times and with practice it will become easier.
When we stand in the Mountain pose we look good, your posture whole body is strengthened and toned. Unnecessary pressure on the muscles and internal organs are released and breathing becomes easier. It can be done anywhere and anytime when you are standing, especially for a long time. Your body has its own innate intelligence, follow your intuition and breath to where you need to open, expand and relax. With regular practice, you will certainly feel the difference.
Summary of Tadasana – Yoga Mountain Pose
|Alignment points||Contra-indications||Safety Instructions||Benefits|
||Do not stand for too long if experiencing hip or knee problems||Start with your back to the wall for support if you have dizzy spells/unsteady on your feet.
Keep your eyes open for reasons above