TADASANA - The Mountain posture
Body preparations are usually not required, although a general warm up and stretching exercises would be beneficial.
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This is a wonderful meditation pose. At the start you may wish feel the lovely connection that you have made with Mother Earth, by bringing your awareness to your feet and to feel the gentle pulse and positive energies emanating from the ground. To heighten your awareness, hold your hands in Namaste, the prayer position, by gently placing your thumbs against your heart centre. This is also a really good posture to use if you want to ground your energies.
To deepen your awareness you could close your eyes throughout. If you experience dizzy spells, focus on a spot in front or ahead. You could also stand with your back towards a wall for support.
- Begin by standing with your feet firmly planted on the floor. Raise your toes slightly off the floor and one by one, gently place them back onto the floor. Bringing your body slightly forwards, raise your heels and then gently lower them to the floor. Feel firmly rooted and allow you feet and bones to soften and relax.
- Raise your awareness towards your calf muscles. Breathe into them and on your out-breath, gently relax them feeling them soften. Now to your knees, if they feel locked gently bring your knees forwards so that they feel soft.
- Move your awareness to your thigh muscles. Again, breathe into them and feel them relaxing on your out-breath.
- Now breathe into your pelvic region. Ensure your pelvis is in neutral and facing forwards. Tuck your tailbone in. Engage ten percent of your core stability muscles.
- Imagine there is a golden thread attached to the crown of your head. On your in-breath, feel your spine extending and growing towards the ceiling.
- Raise your shoulders towards your ears on your in-breath and gently relax on your out-breath right down to your hands and fingers. Feel the gentle bend in your fingers as you feel your hands relaxing.
- Tuck your chin in slightly to elongate your spine a little more.
- Allow your chest to stick out slightly and your shoulder blades to go backwards.
- Scan your body one more time to ensure you are comfortable and relaxed. Using your breath to breathe into an area which may feel tense, and as you breathe out, feel that part of your body gently relaxing.
Summary of Tadasana - Yoga Mountain Pose
| Alignment points | Contra-indications | Safety Instructions | Benefits |
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Do not stand for too long if experiencing hip or knee problems |
Start with your back to the wall for support if you have dizzy spells/unsteady on your feet.
Keep your eyes open for reasons above |
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