Updated: Jan 15
How to enter into Tadasana or Mountain Pose
Part of practice yoga is grounded yourself. We all have a bunch of energies that we absorb from the earth, people, our environment and from within. Being grounded allows you balance out that energy.
There are many other grounding postures but here is a great place to start as beginner.
Tadasana (Mountain Pose) included in all styles of yoga, acts as a transition and a base pose for almost all standing poses.
The practice of the same comes with many benefits, and these are explained below:
Stretches, Strengthens, Lengthens: Tadasana (Mountain Pose) With long periods of practice in this pose, the toning of the leg muscles will help to practice all other standing asanas with ease. It helps to engage the abdominal and core muscles, thereby also strengthening them, and making a beginning at the most simplest pose.
Chest, Diaphragm, and Breath: In Tadasana (Mountain Pose) the chest and diaphragm are neutral and the breath is natural. The alert spine with the right shoulder and neck alignment gives the upper body and the chest the stability to feel the breath awareness. If this pose is done after an intense workout the practitioner can slowly feel the slowing of the heartbeat to normalcy with an alert body-mind sync.
Awareness and Focus (Concentration)/Alignment and Posture: Tadasana (Mountain Pose) is the conscious alertness of the body. There are no dynamic movements but the awareness of the body in stillness is the beauty of this pose. In this pose, the yoga teacher guides the practitioner to have body alertness guiding them from the toe to the crown of the head. This improves focus and concentration in students and they tend to understand each segment of the body with the teacher’s guidance. The body discipline with breath awareness achieved in this pose awakens a deeper consciousness and the practitioner feels the difference between any normal exercise routine and the work of yoga on oneself. Posture correction is the essence of this pose, and when achieved in this pose, it can become a habit while in other standing poses.
Energizing, De-stressing, Relaxing/Balance and Emotions: Tadasana (Mountain Pose) helps boost energy levels.This pose stabilizes the mind and body of a person. Apart from postural benefits which are physical, this pose initiates confidence. The practitioner mentally decides to start a yoga practice with conviction and prepares to manifest positive thoughts through the practice.
Therapeutic, Healing, and Ailments: Tadasana (Mountain Pose) can be used by students who lack concentration in academics need to practice this for enhancing their mental abilities. Herniated Discs, Scoliosis and Kyphosis are spinal disorders which can be corrected by the practice of Tadasana (Mountain Pose).
Following are the steps for the practice of Tadasana (Mountain Pose):
Coming onto the mat, see to it that you stand in such a way that your feet are touching each other. Ground all the four corners of the feet to the yoga mat. This helps in keeping the foot and the lower body engaged. We are connecting to the earth in this pose.
Align the feet so that the toes and the heels touch each other. Press the balls of the foot and the heel to the floor. Inhale and tighten the knees and pull the kneecaps up. Refer :Knee Exercise Knee Cap Pulled Close Up pose to pull up the knees. This straightens the legs. Consciously align the chin near the neck. Firm the thighs up to engage the muscles of the legs. Do not bear the weight of the body either on the heels or the toes, but distribute it evenly.
Keep breathing. The second segment of the body is the pelvis. Keep the stomach tucked in, core strong, chest forward, spine stretched up, sternum pushing forward and the neck straight. Ensure the chin is not raised up and is close to the collar bone. The facial muscles are not stressed and bring a smile to your face. Bring arms close to your body by placing them by the side of the thighs.
One can have their eyes closed and learn to balance the body with a focus on the breath and the steadiness of the body. If it is difficult to close your eyes, then feel free to keep them open. Stand here for as long as it is comfortable. As you practice, the stability of the body improves along with straightening of the spine, with proper breathing.
Tips: Other variations Mountain pose Wide Feet & Hip or Mountain Pose on the Wall Wall for beginners or senior citizens.
Modification: Placing a yoga block between the Feet is a great modification that brings awareness to your alignment and helps you to remain stable and in balance.