Mountain Pose
Author: Stuart K. Jackson | 
Mountain Pose is the foundation for all standing poses and can be used at anytime and in any routine to bring yourself back into balance. This pose is used as the starting point of many routines, especially sun salutation routines.
The Sanskrit name of this pose is Tadasana, which when you break it down you get Tada, meaning mountain, and Asana, meaning pose. Don’t let the apparent simplicity of this position trick you into thinking that it is super easy. The purpose behind this pose it to create a stable foundation from which to start your yoga routines and your life.
The more internal balance you can create with this posture and your yoga routines the more external balance you will have as well. Because mountain pose focuses on the alignment of the spine, it benefits all other postures you will learn later. So practice this posture as diligently as you will other postures that seem more difficult; after you become proficient with this pose, many of the later postures will feel as if they just fall into place.
The Pose
- Begin by placing your feet next to each other with your toes and heals touching. Lift all of your toes off of the ground and stretch them as far out as possible before placing them back down. Then become aware of your weight; making sure to distribute it evenly throughout all parts of both feet.
- Move your attention to your knees, lifting them slightly by lightly contracting your quadriceps muscles.
- Next feel into your pelvis. In order to put your pelvis into the correct position, you will most likely need to tilt it backwards. To do this lift the pubic bone forward by lifting it with your abdominal muscles and you will feel your coccyx, or tailbone, drop.
- You will now want to open your rib cage and loosen your shoulders. This can easily be done by “rolling” your shoulders. Bring your shoulders towards the front, lift them up and let them slide back and down into a comfortable position, placing your hands flat on your sides. When doing this part, pay attention that you feel your chest expand and open up; and most important of all relax.
- Now you will want to drop your chin slightly and bring your ears back a bit to be in line with your shoulders.
- At this point you will want to lift your head from it’s highest point; as if it is being lifted upwards by a string at the top of your head. This will lengthen the spine and allow more prana to flow through the center channel to all parts of your body.
- Finally when you are comfortable with all of the pervious aspects of this posture, focus your eyes on the tip of your nose.
- Now that you are in Mountain Pose, hold this position for at least five full breaths.
Ideally when you have completed all of the instructions for this pose you will be able to feel a direct line that travels from your ankles, through your knees, hips and shoulders which will finally end in your ears. This alignment, where all of these points of the body are in a straight line, will make the body light and balanced, allowing this posture to be easily held for long periods of time.
Variations
When you become more comfortable doing Mountain Pose, try closing your eyes; this will help develop your sense of balance.
Optionally, you can use the Victorious Breath and lock all three Bandhas just after you have your footing and throughout the entire time your are holding this posture.
It is also a common practice to raise your arms above your head and hold your palms together while in Mountain Pose.
Benefits
- Brings awareness to and improves your posture