Mountain pose is a basic yoga pose that is used frequently in most yoga classes and sequences. This pose is also known as tadasana in Sanskrit.
tada – pleasure asana -pose
I love mountain pose for its simplicity and how much it can do for us! (see below for the benefits of mountain pose). This pose can be used for meditating, doing a grounding exercise or just trying to center yourself when you’re feeling a little off.
Mountain pose is a basic foundational yoga pose as its the foundation for most standing poses and it can be used as a resting place as well. Because this pose can seem so “simple”, I often find people rush through it and missing many of its benefits. Just as we should in any asana, it is important to be attentive to our minds and bodies when we are doing each pose.
This is a yoga pose often used at the beginning of a yoga session or sequence. This is a great time to focus on grounding through your feet to the earth and into your body as well as checking in with your body, mind and intention for your practice.
No props are usually used for mountain pose. You can do this up against a wall if you would like to check your alignment. Place your heels, sacrum and shoulder blades against the wall but not your head.
How to do Mountain Pose
1- Stand with your big toes together and your heels apart if it’s more comfortable than having them together. If you have trouble with balance, you can put your feet about six inches apart.
2- Lift all your toes off the ground, spread them apart and place them back on the floor one by one, creating a solid base. Rock slightly back and forth and side to side finding the balance evenly between your feet.
3- As you ground your feet into the earth below, draw your belly slightly in, maintain the natural curve of your spine, and the crown of your head is rising towards the ceiling or sky.
4- Your arms can be in various positions in this pose. They can be down by your sides with your palms facing forward or towards your legs. You can put your hands together at your chest (prayer position) or you can reach them up towards the sky. Having your hands reach up above your head is what is called high mountain pose (see below under “tips”).
5- As you stand in mountain pose, visualize a line of energy going through your body starting down in your feet and up all the way through the top of your head. With each breath out, feel this line of energy elongate throughout your body and then pull the energy inwards as you breathe in.
6- Relax the muscles in your face as you stand in this asana for 5-10 breaths or up to one minute.
Benefits of Mountain Pose
Physiological: Mountain pose is another grounding pose. This position allows you to feel connected and grounded to the earth. It helps to connect the body with the mind to bring a calm sense of ease to the two. Using the breath in this pose assists in relieving stress and improving the connection within yourself and to the earth. This will help with self-esteem and confidence.
Physical: This asana assists to improve posture and body awareness. Mountain pose strengthens all the muscles in your legs as well as your abdomen and buttocks.
- Do not lock your knees. Allow a softness in them or a slight bend.
- Stand up against a wall or with your feet 6 inches apart.
- Close your eyes for more of a challenge.
- Bring your arms in front of your chest touching the palms together.
- High mountain pose – lift your arms up above your head as in the picture above.
Use your mountain pose as you begin your yoga practice for the day. Bring your arms to prayer in front of your heart and set your intention for your practice or for your day. Stand in mountain pose when you’re feeling unbalanced, disconnected or anxious to give you an opportunity to help you feel grounded, centered and bring you into mindfulness.