Mountain Pose

Tadasana

Getting Into the Pose
Stand with feet parallel, inner edges of the feet touching. Distribute weight evenly across the bottoms of the feet. Draw kneecaps up to firm the front thighs. Level pelvis with the floor and draw the lower abdomen slightly back and up. Keep sternum lifted, collarbones broad, shoulders back and down and the chin level with the floor. Gaze straight ahead. The arms can be firmly extending towards the outer edges of the mat and drawn back slightly.

Being in the Pose
Inhale and extend the front of the body up from the feet to the crown of the head. Exhale and relax the back of the body down towards the floor behind your heels.

Modifications, Cautions and Progressing in the Pose
Modifications:
If you feel wobbly in the pose, keep the feet separated, but still parallel.

Cautions:
No cautions are needed for mountain pose unless you are normally unable to stand. If that is the case, bring your seated body into alignment by following the instructions from the pelvis up.

Progressing in the Pose:
For many students, just bringing the feet parallel is a challenge. If that is true for you, practice the mountain pose alignment principles while walking and standing during your everyday life.

Benefits:
Mountain pose can gently bring the body back to internal harmony by relaxing our otherwise tight areas and opening our otherwise collapsed areas.