Mountain pose (tadasana) is a foundation pose in yoga. It is where you start for standing poses. However it is also a good pose to practise by itself to teach correct body alignment, to feel grounded, and to improve posture. I often encourage students to practise Mountain pose whenever they have to stand and wait. For example if you are waiting in a line-up at school (to go to the library or gym perhaps), if you are waiting at the grocery store before checking out, if you are waiting in line at the convenience store while buying a slushee, or maybe you have to wait for your Mom (or someone else) to finish a conversation before you can finally go home. Personally I practise Mountain Pose when doing the dishes or if I’m really tired and am in a meeting so have to stay awake I’ll do a seated version with feet planted firmly on the ground.
Mountain Pose – Tadasana
mountain pose
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Stand with feet together, toes touching, heels slightly apart, or with feet about 3-5 inches apart if that feels more comfortable
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Sway back and forth until your weight is evenly distributed on both feet, front & back
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Firm your thighs, lift your knees, engage your core muscles by pulling in on your belly
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Roll your shoulders up, back and down, opening the chest
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Keep your arms by your sides, palms facing in, fingers together
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Stand tall, imagine someone is zipping you up from your knees to the top of your head
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Breathe deeply, in and out through the nose
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Imagine a mountain, tall and majestic, grounded in the earth but reaching for the sky
Benefits include improved posture, stronger core muscles, thighs, knees and ankles, reduction of flat feet, as well as helping to relieve sciatica.
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