Posture Clinic: Mountain Pose (Tadasana)

In either the beginning or in the midst of any yoga class or Sun Salutation, yogis will find themselves being asked to stand at the top of their mat for a posture called Tadasana, or Mountain Pose. Many beginning practitioners asked to perform this posture for any amount of time will begin to wonder why. After all, most people find themselves standing all day. You stand while you make your coffee. You stand while you wait for the train or the bus. Maybe you have a job that requires you to stand all day. When you come to yoga, you may expect something different than simply standing and allow your mind to wander as you wait for the next posture.

However, the type of engagement found in a standing yogic posture is incredibly different, stronger, and more powerful than any other type of standing you may do during your day.

Recently, I went through an additional teacher training at my studio. During one of our posture clinics, we called up a teacher to demonstrate Mountain Pose. Although she was a dedicated and strong yogi and only held this posture for a few minutes, she was so physically engaged during it that afterwards, she said she was exhausted. Although Mountain Pose is simple, it is not easy.

Mountain Pose (Tadasana):


Mountain Pose is a symmetrical standing posture. This means that both sides of the body are more or less equal to the other side. The foundation of this posture is in the feet. The arches of your feet connect with the support of your pelvic floor, lower abdomen, rib cage and crown of the head. Because of this, many yogis consider Tadasana to be the starting point for any physical asana practice.

Find your way there:

1). Come to standing at the top of your mat, or wherever you are. Bring your big toes together to touch, and find a slightly sliver of space between the heels. If you are pregnant or feel tension in your hips, slightly separate your feet to about hips width distance. Ground down through your feet, distributing your weight evenly through the three weight bearing parts of your feet (see photograph at right). Gently rock your weight forward and back until you find the sweet spot right in the center where you feel completely grounded. In order to fully activate your feet, fan your toes up and off the mat and then slowly settle them back down. This simple movement will help to active your inner arches. Just like the foundation of a house must be strong if the house will stand through all weather, all postures are built from the ground up. Create a strong foundation. Start with your feet. Feel the full support of the ground underneath you.

2). Firm your lower limbs. Engage your quadriceps so much that they lift off of your knees, and then soften your knees. Point your tailbone straight down to the ground to engage your core. Lift your chest and heart up toward the ceiling. Feel the motion of your belly button drawing into your spine as your core firms and holds you strong.

3). Lift your arms high overhead. Soften your shoulders away from your ears. Gently rotate your pinkies inward so that your palms turn to face one another. Activate every part of your arm, from your biceps all the way to the tips of each finger. 

4). Allow breath to move through your body. It is common in exploring postures to become engrossed and to hold your breath. But remember, more than any other posture, your breath is your yoga. 

Benefits:

The practice of standing postures in general and Tadasana in particular is one of the best ways to restore vitality, strength and adaptability to the feet. 

This posture helps to firm and strengthen the thighs, knees and ankles as well as your core and your glutes.

Because this posture encourage a lengthened spine and an upright stance, it can help to improve posture in all areas of your life. One of the biggest reasons to practice yoga is to increase your sense of body awareness. If you train yourself to consciously relax your shoulders away from your ears in Tadasana, you will be amazed how many other times of the day you remind yourself to do the same thing, whether it is standing at the bus or hunched over a computer at work. 

Additionally, Mountain Pose creates space in your vertebral column, calms your mind, and balances your nervous system.