Overview
From day one, every yogi will work with Tadasana, or mountain pose.
Mountain pose becomes a foundation pose, even a resting pose, like Adho
Mukha Svanasana or downward facing dog. The fun aspect to a pose that you
engage in on a regular basis is bringing back to your consciousness the
power and meaning of the pose so that it stays fresh, vibrant and has real
value.
Clearly the name “mountain” implies a lot of the meaning of the pose.
You are strong, tall and unwavering. Mountains cannot be easily moved. You
make Tadasana much more meaningful and powerful if you can use it to
stabilize not only your physical body, but also you mind and spirit. You
know you achieve stability of mind-body-spirit when your body itself stops
swaying. At first you might find that you are moving side to side or
backward and forward. To get a better sense of your own movement try
closing your eyes when you get into the pose. With your eyes closed you
enhance your sense of physical motion. Can you become a mountain?
Preparation and Pose Tips
Stand straight and pull both your legs and feet together. Take your toes
and raise them all up, let them flex out a little and set them down again
as you allow your arches to rise up. Your bit toes touch. You can pull
your legs together to create a strong foundation for your mountain. Feel
and literally alow your spine to grow tall. Your chin is parallel to the
ground and your arms rest at your side, comfortably and still. Breath into
your chest, slow deep breaths. Gently move your abdomen, your uddiyana
banda, towards your spine. Pull your shoulders first back and then down.
Like many yoga poses you can create a simple, yet effective opening as you
reach down with your arms and lift up through your spine, neck and head.
Now, the fun part: allow energy to rise up through your body towards the
top of your head, the crown chakra.
Benefits
This pose is a great help for your posture. It strengthens your back and
your abdomen, and can help with flat feet.
Advanced or Partner
There are variations to the mountain. You can, for example, raise your
hands above your head, either keeping them parallel to your ears, or
touching the palms to form a V above your head. If it is comfortable you
can look slightly upwards.
Chakra
Tadasana is a first chakra pose.
Precautions
Don’t strain your neck, especially if you have neck problems. Be gentle
with yourself.. you can be a mountain without struggle. Smile as you are
still.
Timing
You can maintain Tadasana for five to eight breaths.
Recovery and Counterpose
Mountain doesn’t really require a recovery pose. However, it is a pose
that can set you up for lots of “next” poses. One nice sequence is to use
it as the foundation for floating down into Uttanasana, or forward bend.
If your hands are above your head you float them out to the sides and
simultaneously lower your arms and body down toward your feet.
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