Pose Practice

Tadasana- Mountain Pose
by Christine Williams

Try It!

Christine in Tadasana
 

Tadasana, also called Samasthiti, is the basis of all standing poses.  It teaches “balance, centering, and evenness and direction of extensions.” (pg. 18, Yoga the Iyengar Way)  “Tada means mountain and Sama upright, straight, unmoved.  Sthiti is standing still, steadiness.” (pg 61, Light on Yoga).  In this pose, one stands firm and erect as a mountain.

Stand erect and have the heels and big toes touching.

Keep weight evenly distributed on all four corners of the feet.

Keep the toes stretching forward.

Lift and tighten the knee caps by contracting the front thigh muscles called the quadriceps.

Roll the thighs in and spread the sit bones while keeping the tailbone, sacrum, drawn down.

Lift the spine and extend all sides of the ribs evenly upward.

Move the shoulder blades down and into the spine.

Open the chest by spreading the collar bones and lifting the sternum.

Relax the shoulders away from the neck.

 Arms extend downward with the triceps rolling in and fingers pointing to the ground.

Lengthen the back of the neck and keep the chin level.

Relax the face, look straight ahead and keep the eyes soft.

Keep the crown of the head, the center of the top of the ear and the center of the ankle in line. Let the mind be alert to every particle in the body and sense the harmony.

Hold it for 30 seconds, then relax. Try it!  This pose can be done anywhere: while standing in lines or while conversing with friends.


Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
Extended Angle Pose
Parighasana Gate Pose