Mountain Pose or Tadasana is one of the keys poses of the Yoga asanas, it reminds us of how to stand properly! It may look easy, but in this active standing posture there is more going on than meets the eye.
How to do it-
Come into a standing position.
Bring your big toes together, and your heels apart, so that the outer edges of the feet are parallel. (If it is really uncomfortable/impossible for you to have your feet together, have them hip width apart).
Root down actively with the feet and spread the toes.
Contract the quadriceps and gently draw the knee caps up.
Slightly tuck the tail bone down towards the ground, bringing an upward tilt to the pelvis.
Gently engage the abdominal muscles.
Lengthen the spine, imagining there is a rope attached to the top of your head that is pulling you up towards the sky.
Draw the shoulders down your back, and open the chest.
Bring some attention to your arms and hands, which are along side the body.
Stay in Mountain Pose for 5 to 10 breaths.
Awareness exercise-
Come into Mountain Pose and close your eyes. As you exhale, really focus your attention on rooting down into the ground. Feel how your exhale enables you to focus your energy downwards and out through the bottom of your feet. Next, focus on your inhalations. As you inhale, imagine you are lengthening upwards towards the sky. Visualise a line of energy coming out the top of your head. As you inhale its helping you to rise and expand upwards. Now try and do both at the same time, rooting down and rising up. As you inhale root down and rise up. As you exhale root down and rise up. Continue for a few breaths.
Benefits-
Mountain Pose encourages correct posture.
Strengthens the legs – thighs, ankles and feet.
Tones the abdominal muscles.
Calms the nervous system and clears the mind.
Contraindications-
Avoid practicing this posture if you have low blood pressure and suffer from dizziness
Avoid practicing if you have a medical condition that affects your balance.
