Mountain Pose

Mountain pose or tadasana forms the basis of standing poses.



These poses improve your posture, stability and balance. You learn the method of aligning your body correctly while standing. In this pose, imagine your body segregated into two halves- the upper and the lower. The lower half i.e.



the portion below the waist should be stable and grounded to enable you to feel light and relaxed. To get this feeling, think your upper half i.e. head and torso rising away from the lower one. Do not be tempted to rush through this pose.



It is important for you to take time to relax, remain still and breathe evenly. This will let you maximize the benefits of this pose. It is very important for your weight to be balanced. To do this, rock back and forth and sway from side to side till you experience your weight evenly distributed. Keep the back of your head, buttocks and heels touching the wall or edge to align the body correctly. Performing this pose with your arms extended over your head will stretch out the arms and shoulders.

How it is to be done – standing.

Suitable for – Everybody.

Steps - Actual procedure for that asana.

1. Stand erect and relaxed with your feet hip width apart.

2. Inhale while lifting and spreading the toes. Then keep them softly on the floor.

3. Balance the weight between the soles of the feet and let your toes relax. Your legs and feet should be grounded and stable.

4. Tuck your tailbone inside to lengthen your spine.

5. Relax the shoulders down and let your arms hang by your sides with palms facing the legs. Your upper body should be light and relaxed.

6. Point the crown of your head to the ceiling and gaze at a fixed point in front of you.

7. Relax your face, eyes, jaws and throat. See your head and torso going away from your legs and feet.

8. Remain in this pose from 30 seconds upto a minute. Shake your legs to relieve the knees, ankles and feet.

Benefits to body parts - Improves posture, stability and balance.

Other benefits - Aligns the body correctly.