Mountain Pose - Tadasana

At first glance, mountain pose, or tadasana, looks like you're just standing in place. But mountain pose actually involves a lot more than that.

When practiced mindfully, tadasana helps you reset your postural alignment and train your body how to stand more effectively. It builds a steady foundation and strong core, both during practice and as you go about your life off of your mat.

Getting into Mountain Pose (Tadasana):

• Stand at the top of your mat, your feet can be together or hip-width distance apart. Find a distance that lets you feel stable and balanced.
• Press evenly through the edges of your feet. You may want to lift and lower your toes to make sure they are relaxed. Press lightly into the outside edges of your feet and into your big toe, letting your arches lift. 
• Let your knees face forward, in line with your middle toes. Firm your inner thighs, as if holding a block between them.
• Roll your shoulders up and back, letting your shoulders relax away from your ears. 
• Spread your collar bones and let your arms hang by your sides. Let your fingers be heavy.
• Engage your core, drawing your low belly toward your spine, in and up, as your tailbone gently releases toward the floor.
• Lift through the crown of your head, keeping your chin parallel to the floor. Feel yourself getting taller. 

Modifications:

Standing in tadasana teaches your body to find a strong, aligned posture. As you're building strength, it may be difficult to stand in mountain pose for very long without getting tired. Begin by holding the pose for 30 seconds and increase your time gradually. Be sure you are breathing steadily and easily.

If you have trouble getting comfortable, focus on just one or two areas at a time. Working with a teacher is often the best way to find the proper alignment for your body.

Variations:

During a yoga class, tadasana is often taken as part of the opening sun salutations or as a transition between other poses. At home, you can also experiment with practicing tadasana against a wall.

When standing with your heels against a wall, notice the natural curve of your spine. Your shoulder blades and bottom will touch the touch the wall, while the middle of your back will not. Your head will also hover just in front of the wall without touching it.

In an extended mountain pose, your arms are raised above your head. Your hands can be together or you can keep more space between your arms (palms face in). Separating your arms makes it easier to keep your shoulders relaxed away from your ears.

Things to think about:

Mountain pose helps you train your body to stand with a strong, aligned posture. Yet it's easy to move quickly past the pose during your practice. Try to bring a bit more awareness to tadasana, thinking through the alignment and engagement in each part of your body.

You can also practice tadasana throughout your day, no mat required.