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Mountain Pose (tadasana)

Standing posture that improves your posture, stability and balance.
 

Mountain Pose (or tadasana) is a basic standing pose that can help you improve your posture, stability and balance. This pose serves as a starting position for all other standing poses.
 
Practicing Mountain Pose will teach you how to correctly align your body when standing. When your body is aligned correctly, your head, neck and spine form a straight line.
 
While in Mountain Pose, picture your body divided into two halves - one half below your waist and the other half above your waist. Your lower body should feel stable and grounded and your upper body should feel light and relaxed. To achieve this feeling, you can visualize your head and torso rising away from your legs and feet.
 
Since Mountain Pose seems simple, you may be tempted to rush through the pose. Instead, you should take time to relax, remain still and breathe evenly. Taking your time will allow you to achieve the full benefits of the pose.
 
Steps:
Stand tall and relaxed with your feet hip width apart.
Inhale as you lift and spread your toes and then place them softly on the floor
Balance your weight between the soles of your feet and allow your toes to relax.
(Your legs and feet should feel grounded and stable.)
Tuck your tailbone under to lengthen your spine.
Relax your shoulders down and allow your arms to hang by your sides with your palms facing your legs.
(Your upper body should feel light and relaxed.)
Point the crown of your head toward the ceiling and gaze at a fixed point in front of you.
Relax your face, eyes, jaw and throat.
(Visualize your head and torso rising away from your legs and feet.)
Hold the pose for 30 seconds to 1 minute.
 
Modification:
You can perform Mountain Pose with your arms extended over your head. This modification stretches your arms and shoulders. After holding Mountain Pose, inhale as you raise your arms above your head, keeping your shoulders relaxed down. Your arms should be shoulder width apart and your palms should be facing each other. Hold the pose for another 30 seconds to 1 minute.
 
How can I determine if my weight is properly balanced in this pose?
Finding the proper balance of your weight is an important part of Mountain Pose. To determine if your weight is properly balanced, rock back and forth and side to side on your feet, noticing the difference in the distribution of your weight. When your weight feels evenly distributed between the soles of both of your feet, stop rocking and remain still. Remember to keep your toes relaxed as your weight rests on the soles of your feet.
 
How can I determine if my body is aligned correctly?
While performing Mountain Pose, stand with the back of your head, your buttocks and your heels touching a wall or the edge of a doorway. This can help you determine if your body is aligned correctly. As you continue to practice Mountain Pose, your head will automatically come to balance at the top of your spine when your body is aligned correctly.
 
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