Mountain Pose – Tadasana

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Tadasana or Mountain Pose is the foundation for all standing poses. It helps us to engage our core to find our center and to build a foundation from which we build our asana (poses) practice. It can give us confidence, peace and bring us into a state of being.

The Mountain is an object revered for its beauty, solidity, and its steadfastness in the face of challenge. Our pose is the same, we are the Mountain from which all things spring forth.

Strengthens: Foot, Ankle, Knee, Thigh, Core, Breath
Preparatory poses: Foundational pose
Pose type: Standing
Also known as: Tadasana or Samsthitih (Tada =Mountain, Asana = Pose)

1. Placement of the feet parallel to each other and either together with heels slightly separated or feet hip’s distance apart. Hip’s distance is your two fists width.
2. Lift toes, begin to feel the edges of the feet, the balls of the feet and heels. Gently spread toes and rest on the mat.
3. Begin firming the legs, feeling the natural grounding.
4. The tailbone will point towards the mat, pulling the lower belly in towards the spine. This will center the core of your body and begin the alignment of the spine.
5. Open the palms to face forward at your sides, dropping your shoulder blades down the back.
6. Chin is level, eyes soft looking forward and slightly down to elongate the neck.
7. Breathe calmly and steady through the nose, lengthening the breath.

Use of a Block
1. Placing a block between the thighs and squeezing the block will improve the inner leg engagement allowing for a more centered and rooted pose. This action alone will engage the core more firmly and provide stability.
2. Tadasana when practiced properly will actually help relieve lower back pain and help improve balance.

a. Always consult your medical professional prior to beginning any exercise program
b. Those with high blood pressure/low blood pressure or anyone experiencing dizziness, fatigue or a medical condition that effects balance should discuss with their doctor before practicing this pose.
c. Pregnant women can generally practice Tadasana without difficulty but widening the stance is recommended.

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