Mountain pose is a favorite for pose for beginners and more experienced yogis alike. It’s a very simple and straightforward pose that can bring about some really great changes. Depending on how you decide to root into this pose, you can tap into any of the myriad of results from mental clarity to an improved posture. Mountain pose or Tadasana is said to be the cornerstone of all standing poses. You can use it to transition into other standing poses, or you can use it to help yourself become more grounded and root into the present. There are several reasons to get into mountain pose, so let’s check it out.
How to Do Mountain Pose
There’s not a whole lot of technique involved with mountain pose. But here’s some instruction to get you going.
- All you need to do is stand up on your mat. Keep your feet flat, big toes touching and your heels a couple of inches apart.
- Lengthen your tailbone towards the floor, lift your pubis towards your navel, turn your upper thighs slightly inward and pull your shoulders back and down.
- Engage your core and lift your sternum upwards.
- Relax your face, soften your eyes and keep your chin parallel to the floor. Allow your arms and hands to hang by your sides with your palms facing forward.
- Focus on your breath and your alignment.
That’s it. If you’re concerned about your alignment, you can stand with your heels, back and shoulder blades against the wall (not the back of your head though). You can also try different positions with your arms. You can cross your arms behind your back, holding your elbows with the opposite hand. You can extend both arms past your ears. Or you place your palms together and hold them at your heart’s center. And if you’re looking for a way to deepen your pose, try closing your eyes while maintaining your alignment. If you can maintain your balance without the use of visual cues, you are growing in strength and balance.
Benefits of Mountain Pose
Getting into this pose regularly can help to strengthen and properly align the spine, resulting in better posture. Because posture is an integral part of every yoga pose, mountain pose shouldn’t be discounted or overlooked. It is a very simple pose, but a very important pose.
Mountain pose targets the legs, buttocks, abdomen and lower back. These are some pretty large muscle groups, so doing the pose properly can really help you build physical strength. When you focus on your muscles, you tend to be more intentional about their use. Muscle awareness does a lot to strengthen muscle fibers. Not only does this pose build your physical strength, but it also can help to build your mental strength if you choose to bring your thoughts and feelings to your mat as you practice. Tadasana can help you ground yourself in the present moment, realize your own strength and get comfortable with being seen or taking up your own space in this world.
For those who suffer sciatica and back pain, mountain pose may be of some help. The straightening and lengthening of the spine can be instrumental in taking some of the pressure off.
Mountain pose is a very fundamental yoga pose with a powerful message. It reminds us to stay grounded and rooted in the here and now. It helps us to stand tall and erect and optimizes organ position. This pose brings our focus inward and to some of the more simple things in life. Give yourself a little more time in mountain pose the next time you hit your mat, and pay attention to the details.