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Last updated on May 23rd, 2024 at 05:33 pm

Mountain pose is the foundation of all yoga poses. It is also known as “TADASANA”, a word derived from the Sanskrit language, where “TADA” is for a mountain and “ASANA” is for a pose, which means shape like a mountain. This pose concentrates on standing straight and strong, a simple standing yoga pose, many other poses are derived from this pose, it offers alignment and balance a great pose for beginners and a yogi.

Mountain pose helps in strengthening the core, legs, and back muscles. It has numerous benefits for mental and physical health. It can help you improve body posture and offers deep mindful breathing, alignment, and centralization.

Mountain Pose Basics

Mountain pose(Tadasana) or equal standing pose, is a simple but complex yoga pose that promotes core strength, balance, and self-control, the first basic pose to start your daily yoga routine. It promotes strength, awareness, and alignment and enhances body posture.

• Pose Type: Standing yoga pose
• Level: Basic
• Duration: 10-20 sec
• Repetition: 10 Times
• Muscles: Shoulder, Knees, Legs, and Arms

Benefits Of Mountain Pose

Regular practice of mountain pose offers many physical and mental health benefits and encourages personal well-being, here we listed some physical and mental health benefits of doing mountain pose.

Physical Benefits

• Improve posture, by balancing and aligning the shoulders and the spine.
• Strengthens the core, abdominal, ankles, and leg muscles.
• Help increase the height, by stretching the spine.
• Improve blood circulation and promote healthy circulatory systems.
• Deep breathing helps expand the chest and promotes a healthy respiratory system.
• Stretches the abdominal muscles, which can help stimulate the abdominal organs and promote a healthy digestive system.
• Improve full body flexibility including shoulders, hips, knees, and ankles muscles, keep them flexible, and reduce the risk of injury.
• Prevents body pain, and swelling.

Mental Benefits

• Stress relief reduces anxiety and depression and is effective for deep relaxation and reduced stress.
• It improves focus and concentration, encourages mindfulness and awareness, and promotes a healthy lifestyle.
• Calm the mind and create a sense of inner peace, developing healthy, positive thoughts.

How To Do Mountain Pose Step-By-Step Guide

• Stand with feet together, or keep the hips apart.
• All four parts of the feet need to be firmly on the ground.
• Spread your toes, and place both feet balls on the ground.
• Knees should be relaxed; they should not be interlocked or bent down.
• Ensure your tailbone is tucked in a little bit and stand comfortably on your feet.
• Keep your fingers interlocked in front of the chest and your spine erect.
• Start inhaling, take your hands up, come onto your toes, and ensure your posture is correct.
• Feel your core engaged during the mountain pose and keep breathing.
• Exhale and come down slowly onto your feet, put your hands down, and relax.

Beginners Tips For Mountain Pose

When you start your yoga journey, as a beginner, you are struggling or facing challenges but don’t worry here we discuss some simple and effective tips, that can help you practice the foundation yoga pose(Mountain Pose). It is a starting pose of a yoga routine, often practiced at the beginning and the end of the yoga routine.

• Stand Straight and tall to find more stability.
• At Starting stand against the wall, for more straightening of the body.
• Equally, distribute the body weight evenly.
• Feet should be well planted on the ground.
• Thighs should be pulled inwards.
• Stretch chest pulled outwards.
• Leave shoulders open, do not shrug them.
• Spread arms parallelly, hanging beside the torso.
• The neck should be stretched.
• The lower back should be in a neutral position.

Common Mistakes

• Leaning Forward
• Putting Weight On Toes
• Rotating Shoulders Forward
• Do not keep your feet firmly planted on the ground.

Breathing Techniques

• Long breathing, take a long breath through the nose and maintain the posture.
• Inhale and expand the chest, and feel the spine long and straight.
• Exhale, and lose the shoulders down.

Mountain Pose Variations

• Bring the arms together, behind the back called the standing cow face pose(Tadasana Gomukhasana).
• Mountain pose variation for enhancing balance and coordination(The Five-pointed star pose and Standing Pelvic Circles).
• In mountain pose, arms should be at 45 degrees, called palm tree mountain pose, when arms stretch out 45 degrees, outside the shoulders.

Safety And Contraindications Of Mountain Pose

• One should avoid this pose if they have undergone any recent surgery and chronic injury in the shoulders, knees, and neck.
• Persons who have low or high blood pressure avoid practicing this pose.
• Avoid if you have a migraine.
• Stage of pregnancy, senior citizens having a balancing issue avoid this pose.
• Wear comfortable and stretchable clothes during yoga practice.

Frequently Asked Questions

Conclusion

Mountain pose (TADASANA), is a foundational standing pose of all yoga poses, it is simple yet complex, making a complex pose. It is a challenging pose for practitioners of all levels. This pose offers various physical, mental, and emotional benefits. This pose focuses on the body and mind, which helps establish a sense of calmness and inner peace. Adding yoga to your daily routine and starting your yoga journey by practicing the mountain poses can help you to maintain proper alignment of your body, and improve body posture, and balance.

If you have any questions or suggestions, please leave a comment. We will pleased to answer all your queries. Thank you.

About The Author

Honey

Honey is a certified yoga teacher from Patanjali Yogpeeth, Haridwar. Through the learning process, she realized, that yoga can be helpful in the wellness of one’s life.