Mountain Pose is the foundation yoga for beginners. It strengthens the legs and feet, enhances our body awareness and control, improves poor posture, makes the body more upright, and can also beautify the shape of the legs.
Mountain Pose of Contents
Benefits Of Mountain Pose
Mountain Pose (Tadasana) is the foundation of all asanas. It strengthens the legs and feet while enhancing body awareness and control. This pose helps correct poor posture, making your stance more upright, and can also improve the shape of your legs.
Cautions Of Mountain Pose
How to do Mountain Pose
1. Bring your feet together, with big toes touching and toes spread evenly. Press all four corners of your feet firmly into the ground.
2. Keep your hips neutral, and distribute your body weight evenly across both legs and the center of the arches, without shifting.
3. Engage the inner thighs and draw the outer shins inward.
4. Keep your shoulders level, away from your ears. Tuck your chin slightly and lengthen through the neck.
5. Lift your chest, broaden the collarbones, pull the ribs inward, and lengthen the spine upward.
6. Let your arms naturally hang down, relax your tongue, throat, and eyes, and maintain steady, even breathing.
Modifications of Mountain Pose
Sensing Body Stability
- Stand against the wall with your chin slightly tucked, pelvis neutral, and natural curvature in the lower back. Hold for 2 minutes to effectively improve posture.
- Place a block between your inner thighs and bind your lower legs with a stretch band, drawing the outer thigh muscles inward. Hold for 2 minutes to improve bowlegs (O-shaped legs).
- Observe in the mirror whether your shoulders and pelvis are level to avoid uneven shoulders and spinal curvature.
- Lie on your back with your feet pressing against the wall and your hands extending over your head. Find stability in the back of your body.
Which asanas have elements of Mountain Pose (Tadasana)?
