Tadasana (Mountain Pose)

Tadasana, or Mountain Pose, is a seriously underrated yoga pose. It is a standing posture that is simply treated as such, when it’s really a great pose with many benefits, from strengthening muscles to calming the mind.

When practiced properly, Tadasana can improve posture and strengthen knees, ankles, legs, feet, and hips. It helps strengthen and tone the buttocks and abdominals and can promote strength and flexibility in the spine. Working the spine properly can help relieve sciatica, which is an irritation of the sciatic nerve. By strengthening the feet, Tadasana can also help reduce flat feet. It also can help improve circulation and promote healthy digestion.

Mountain Pose is not only great for the body, but has a number of mental benefits as well. Tadasana promotes energy and rejuvenates the mind, which also help with mild depression. It can also increase awareness if concentration is right, making the mind and body one. Try this pose with a mindful approach, and you may be surprised by all this pose can do for you.

Steps to Tadasana:

  • Stand upright, touching your big toes together.
  • Keep a slight bend in your knees so you don’t lock them.
    • Locking your knees can restrict blood flow to the brain and cause you to pass out.
  • Make sure your weight is distributed evenly over all four corners of the feet.
    • The four corners are: the ball joints of the big and little toes, and both sides of the heels.
    • Check this balance by lifting your toes.
  • Feel the support from the floor as you work from the ground up.
  • Rotate your thighs inward without using your lower belly.
  • Lengthen your tailbone toward the floor and the crown of your head toward the sky.
  • Engage your core.
  • Breathe.
    • This is one of the most important steps.

For a great step-by-step video on the basics of Tadasana, check out this video by Yoga With Adriene: Mountain Pose (Tadasana). She gives a great explanation of this amazing pose.

The best part of this pose is that it can be done anywhere. If you are in public and someone upsets you while you’re standing in line, for example, you can work yourself into this pose and simply breathe. Give this pose a try next time you need a short mental break and let me know your thoughts in the comments! If you already practice this pose, please feel free to weigh in on the conversation. What are the benefits you have noticed with regular practice of Tadasana?


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