Mountain Pose

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Tadasana

The Mountain pose is the most basic standing posture in yoga. This asana is the basic building block of all other standing poses, teaching you correct alignment and helping you to improve your posture by strengthening your lower body.

 

How to Perform the Mountain Pose

Keep your feet together or at most hip distance apart. A simple way to determine your hip distance is to place your heel perpendicular to your big toe. Lifting up on your heel, rotate your foot parallel to your other foot. Now ground soles of feet into ground by picking up your toes, then spreading them apart and placing them back on the floor.

Make sure that you keep your knees straight or just a little loose if you tend to hyperextend. Your upper body should be straight — keeping your stomach in, buttocks tight as you pull up on your quadriceps. Balance your weight evenly on both feet.

Tilt your tailbone to keep your lower back inline. Your ears should be over shoulders and your nose not to far up. Extend the crown of your head towards the ceiling to lengthen your spine. Hang your arms besides your torso extending towards the floor.

To find your center, you may find it helpfully to lean back and then forwards until you feel slightly off-balanced. When you have returned to a balanced position, which should be your center. If you’re steady you may close your eyes in this pose.

Tadassana is the starting position for almost all of the standing yoga poses, but it can be useful to practice the pose by itself. Hold the pose for five breaths before releasing.

 

Benefits of the Mountain Pose

  • Corrects bad posture by straightening the spine
  • Improves the alignment of your body
  • Counters the degenerative effects of ageing on the spine, legs and feet
  • Tones the abdomen and buttock muscles
  • Relives sciatica


Although you should always consult your physician and research a properly trained teacher before starting a yoga practice, there are a few instances where you should avoid this pose entirely:

  • People with Headaches, Insomnia or Low blood pressure should avoid performing this pose. People with Parkinson's disease or spinal disc-disorders may find it helpful to stand facing a wall with your palms placed on it for support. If you have scoliosis, you should rest the spine against the protruding edge of two adjoining walls.

 

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