Mountain Pose

Tadasana

Stand with the feet hip width apart.  Spread the toes and feel rooted through the feet.


Engage the muscles in the legs by actively lifting the kneecaps and strengthening through the thighs.


Activate the core muscles, this can feel a little like pulling the belly button upwards and then back towards the spine. 


Imagine that you are being lifted up by the crown of the head, stand tall and firm in your mountain.


Relax the shoulders and allow the shoulder blades to sink down the back slightly. 

Benefits

  • Improves posture

  • Strengthens thighs 

Stretching Muscles

  • Rectus abdominis

  • Obliquus externus

  • Obliquus internus

  • Illacus

  • Transversus abdominis

  • Serratus anterior

  • Pectineus

  • Sartorius

  • Plantar aponeurosis

Warm Up Poses

  • Vajrasana / Thunderbolt Pose

  • Dandasana / Staff Pose

  • Paschimottanasana / Seated Forward Fold Pose

Contraindications

  • Headache

  • Insomnia

  • Low blood pressure

Strengthening Muscles

  • Vastus intermedius

  • Iliopsoas

  • Rectus femoris

  • Vastus lateralis

  • Vastus medialis

  • Extensor digitorum

  • Extensior hallucis

  • Abudctor digiti minimi

  • Flexor hallucis

  • Adductor hallucis

  • Flexor digitorum

Cool Down Poses

  • Vrksasana / Tree Pose

  • Balasana / Child’s Pose

  • Savasana / Corpse Pose

Mythology

Mount Kailash

The mythology around Tadasana or Mountian Pose is linked to Mount Kailash in West Tibet.  Every year sees many pilgramages to the mountain to soak up all of the rich reglious and spiritual history there.


Many different religions believe that there are deities inhabiting the mountain, and people will walk around the 32 mile base, with it being said that walking around the mountain 108 times will guarantee them enlightenment.


It is often referred to as Shiva's abode, where he deposited his energy and wisdom, leaving his eternal energy in the peak.  The pilgramages to Mount Kailash are said to subdue the egositical energy of the individual self and expand us into the larger self that is one with all living things.


Mountain Pose embodys this energy by emphasising the feeling of being grounded through the feet while at the same time feeling enlightened and connected to the universe through the top of the head or the crown.


It is meant to connect us to the energy of Mount Kailash, metaphorically allowing the ancient energy of Shiva to pass through from the crown of the head into the feet, with the feet representing the pilgramages that people have undertaken to free them from the suffering of the ego and the head reaching into the sky as the peak of the mountain does.

Correspondences

Chakra - Root Chakra

Zodiac - Capricorn

Using Props

  • Using a wall - stand with the back against the wall, with the heels as close to the wall as you can.  See if you can lift and lengthen enough so that the shoulders and back of the head touch the wall.  Remember to keep the natural curve of the lower back, so that part of the back will be slightly away from the wall.

  • Yoga Bricks - in this pose, all of the toes should face towards the front of your mat.  If you notice a tendancy for the feet to point outwards, place a brick inbetween the thighs as close to the groin as possible.  Squeeze the brick as you stand in your Tadasana. 

Variations

Tadasana Gomukhasana (Standing Cow Face Pose)

Tadasana Paschima Buddha Hastasana (Back Bound Hands Pose)

Tadasana Paschima Namaskarasana (Standing Reverse Prayer Pose)

Palm Tree Pose (Urdhva Hastotanasana)

Volcano Pose (Urdhva Hastasana, Tadasana Urdhva Hastasana)

Five Pointed Star Pose (Utthita Tadasana)

Mountain Pose Variation Feet Hip Wide (Tadasana Variation Feet Hip Wide)

Using the Breath

Inhale and exhale in equal lengths

Awareness

On the chest - Heart Chakra

Mantra

Om Mitraya Namaha - Salutations to the friend of all