The yoga Mountain pose or Tadasana is the foundation of all standing poses. It seems quite easy to do but you need to practice it correctly to reap its many benefits.
This posture is very effective to stretch the whole body, increase your height and improve posture. It makes a great starting and resting position in any yoga practice.
Moreover, this active pose improves focus, balance and concentration. It is highly recommended to learn the yoga Mountain pose or Tadasana first, before any other pose.
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How to do Tadasana or Mountain Pose.
- Stand straight with your feet hip width apart.
- Keep your hands alongside your body.
- Lift and spread your toes wide.
- Put your feet flat on the ground.
- Engage your thighs very firmly.
- Lift your knee caps slightly.
- Align your hips directly over your ankles.
- Keep your legs and back straight.
- Do not overextend your knees.
- Elongate your torso as much as you can.
- Do not round your lower back.
- Tuck in your tailbone slightly.
- Draw your belly in slightly.
- Release your shoulder blades.
- Bring your chin parallel to the floor.
- Keep ears, shoulders, hips and ankles aligned.
- Relax your arms and turn your palms forward.
- Keep your arms straight, fingers extended.
- Open up your chest.
- Hold and breathe smoothly.
You can hold the pose for 30 seconds when practicing. Increase the time as you progress when you can keep your balance further. Feel your spine elongating with each inhalation.
When starting out, it is a good idea to practice against a wall. Using a wall will help you find proper alignment easily.
The best tips to practice Tadasana or Mountain Pose.
The best tips for beginners to do Tadasana or the yoga Mountain pose.
When practicing the yoga Mountain pose or Tadasana, try to improve your balance and posture. Place your feet a bit wider apart if you need more stability in the beginning.
If you practice it regularly, you will eventually master it and perform this posture as intended. Make sure to listen to body, start slow, and do not push yourself too hard when starting out.
Using a wall is a good idea to find proper alignment. Place your heels, buttocks and upper back against the wall. Align your ankles, hips, shoulders and ears together.
Do not rest your head against the wall. Try to find a neutral pelvis position. Keeping the legs and back straight at all times is very important. Lengthen your spine as much as you can.
You can start by bringing awareness to your whole body. From the ground up, make sure to place your feet, ankles, knees, thighs, hips, back, arms, shoulders, and head correctly.
Check your correct alignment every time. It is the foundation of every other standing yoga pose. You have to take some time to master it.
Keep this in mind before practicing the Mountain yoga pose or Tadasana.
If you suffer from headaches, lack of sleep or low blood pressure, you should be extra careful. Listen to your body closely and do what feels right for you at all times.
Do not try to practice Tadasana or the Mountain yoga pose for a long time if you feel lightheaded. This is a relaxing pose but it still requires concentration and focus.
Work within your own limitations and abilities. Standing too much can make you dizzy and lose balance. Placement of the feet is of high importance.
Maintain muscle tension throughout the pose to keep awareness. It will increase your musculature and improve your posture in the long term.
Make sure to not overextend your knees. To avoid knee problems, do not compress the knee joint to prevent any strain and stress.
The many benefits of Mountain Pose or Tadasana.
Tadasana also strengthens your legs, feet and abdomen. I recommend that you start every yoga practice standing up in Tadasana. It is a great way to warm up and focus on your practice.
Your body weight should be distributed evenly between both legs. Make sure to contract your hips and thighs as you stand straight. Then, you will reap the following benefits.
- Improves posture and balance.
- Strengthens thighs, knees, and ankles.
- Firms abdomen and buttocks.
- Relieves sciatica.
- Improves feet strength.
- Increases height.
- Stimulates nervous system.
- Raises focus and concentration.
- Lowers stress and anxiety.
- Improves respiration and digestion.
- Reduces back pain.
- Calms the mind.
By practicing the yoga Mountain pose or Tadasana, you will build a solid foundation for more advanced postures. This pose is the starting point of every beginner yoga practice.
It is a great way to improve posture, build strong legs and abdomen. Plus, this pose increases focus, calms the mind, releases any stress and tension in the body.
Make sure to practice it correctly and often at home. You will definitely see positive effects in yourself in the long run. Another great basic pose to learn as a beginner is the Triangle pose or Trikonasana.
About the Author: Alex Assoune
Alex Assoune (MS) is a global health and environmental advocate. He founded Panaprium to inspire others with conscious living, ethical, and sustainable fashion. Alex has worked in many countries to address social and environmental issues. He speaks three languages and holds two Master of Science degrees in Engineering from SIGMA and IFPEN schools.