How To Get the Mountain Pose Right

Mountain Pose In 5 Steps: Tadasana (tah-DAHS-anna)

(tada = mountain)

Mountain pose is a Yoga foundation pose where one stands firm and tall like a mountain.  Yogis who practice it experience a sense of firmness, stillness, strength and steadiness  It is a welcoming and relaxed position which helps to improve posture and balance.  It can also be a great pose for slowing and regulating the breath.

Guided Steps

Step 1

Stand tall but relaxed with your big toes touching, but heels slightly apart.  Second toes are parallel. Move and spread your toes and balls of your feet until they relax gently into the ground. Move gently like a reed in the wind until you find your centre and come to a balanced standstill.

Step 2

Bend your knees slightly to start off with, then straighten them slowly, bringing the knees directly over the ankle and the hips directly over the knees. Move your hips until you can find a comfortable balance. Firm your thigh muscles and lift the knee caps. Turn the upper thighs sightly inwards.

Step 3

Gently pull the shoulder blades back and down the back, without tensing the neck muscles.  Lift the sternum (chest) upwards.  Keep the stomach in, chest forward, spine stretched up and the neck straight.  Lift the pubis towards the navel.

Step 4

Keep your facial muscles soft and the chin parallel to the floor.  Relax your tongue on the bottom of your mouth.  Soften your eyes.

Step 5

Imagine energy rising from your feet along your inner thighs to the groin, and from there into the torso, neck and head and out of the crown of the head.  Stay in this pose for about 30 seconds to one minute, focusing on the breath.

Check This Short Video To Get Guidance On the Mountain Pose

Contraindications

  • Recent shoulder or neck injury
  • Headache
  • Insomnia
  • Low blood pressure

Thanks go to expertvillage for sharing the video