Tadasana, or Mountain Pose, looks simple, yet it is the blueprint for all standing asanas. The body stands tall like a mountain — rooted through the feet, long through the spine, and quiet in the mind.
Practise it at the start of your session to wake up postural muscles, and return to it between poses to reset alignment.
How to practise
- Stand with the feet together or hip-width apart. Spread the toes and press evenly into the four corners of each foot.
- Lift the kneecaps gently without locking the knees. Draw the lower belly in.
- Lengthen the tailbone down, lift the chest, and roll the shoulders back and down.
- Let the arms hang by the sides, palms facing the thighs, or raise them overhead with an inhale.
- Gaze forward, jaw soft. Breathe slowly through the nose.
Hold for 30–60 seconds, breathing smoothly. Repeat 2–3 times.
Benefits
- Improves posture and spinal alignment
- Strengthens legs, ankles and core
- Increases body awareness and balance
- Calms restlessness when practised with slow breathing
Precautions
If you feel dizzy, stand with the feet hip-width apart near a wall. People with low blood pressure should come out of the pose slowly.
