The Mountain Pose, or Tadasana, helps create awareness of your muscles and balance and increases strength and flexibility in the feet, legs, and hips. Even though this pose is very basic and seems easy, it is not less important. This pose is just as important as other poses and good to increase body/muscle awareness.
The Mountain Pose can be done by:
1. Start standing up, feet hip-width apart, or come to stand with your big toes touching and heels slightly apart. Spread your toes wide apart.
2. Stand tall with your legs, but avoid locking your knees. Bring your attention towards the various muscles in the calf, the front upper leg, the back upper leg, and your buttocks. Feel the muscles in your inner thighs and bring your knees a little outward, but do not overdo it. Make sure your muscles are relaxed and engaged by distributing the weight over the muscles.
3. Try to hold the form in your legs, while slowly directing your attention to your torso. Make sure the spine is upright and neutral. Let your abdominal muscles and lower back muscles engage to help stay in an upright position, not squeezing them too much, but just noticing them and making minor adjustments, if needed.
4. Take comfortable long breaths in and out through the nose, while still keeping the same posture in your legs, abdominals and lower back.
5. From here roll your shoulders up and back, drawing the front of your armpits back. Soften the shoulder muscles at the top of your arms and let your arms hang low along your body, with your hands at your sides. At the same time bring your chest a little up and forward, until you find a comfortable position.
6. Finally give special attention to your neck, tucking your chin a little into your chest making sure your neck is nicely aligned with your spine.
7. Keep your gaze looking slightly down, as you deepen your breath and keep your focus on simultaneously relaxing and engaging all your muscles.
8. Overall you want to find an active posture that comes naturally to your body, giving a corrective effect and bringing relaxation.
9. Stay in this pose for at least five long deep breaths.
10. Moving out of the pose whenever you feel ready.
• Start this position with your feet hip-width apart if you are new to the mountain position.
• If you find it difficult to keep focus, it can be beneficial to close your eyes while performing the pose, your body will search for balance, and if you keep the eyes closed you will feel the muscles more deeply.
Read the following cautions to stay safe:
• This position asks for balance. It is important you are not experiencing any low blood pressure, dizziness or nausea before practicing this position.
• If you are concerned about anything with this pose, please consult your physician about whether this practice is good for you.