#PRACTICE: Mountain Pose (Tadasana)

THE SNAPSHOT

Level: Beginner

Focus: Posture, Balance, Full-body engagement.

The "Why": This isn't just "standing around." It is the blueprint and foundation for every other standing pose in your practice.

THE SETUP

Foundation: Root down through the four corners of your feet (hip-width apart or big toes touching). Lift and spread your toes, then grip them back down. This is the base of the mountain, your broad base of support.

Action: Engage the quads to lift the kneecaps. Avoid 'locking' the joints; keep a microscopic softness in the knees.

Core: Draw the navel gently toward the spine and tuck the tailbone slightly to find a neutral pelvis.

Arms: Reach fingers toward the floor, palms facing forward to open the collarbones.

Crown: Lift through the back of the neck as if a string is pulling the summit of your mountain toward the sky.

The Spotlight (Drishti): Soften your gaze at a single point directly in front of you at eye level.

THE DIRECTOR'S NOTE

Whatch out for: The 'time-out' slump. It is easy to treat Tadasana as a break where you check out mentally and stand casually waiting for the next pose.

The Fix: Treat it like a 'Power Stance'. Press down into the floor so hard that you feel your head grow taller. The mountain is active, not passive.

ACCESS & SAFETY

For Balance Issues: Widen your stance to shoulder-width or practice with your back an inch away from a wall for feedback.

For Lower Back Pain: Use your strap! Hold the strap between your hands at shoulder-width and pull it taut; this engagement helps stabilise the shoulders and prevents the ribs from flaring out.

Back to #PRACTICE Articles >