The One Where I Share With You Tadasana/Mountain Pose
I first came across Tadasana/Mountain Pose during my very first Yoga class. From that moment onwards, I soon began to see, to learn and to experience for myself just how important and beneficial this pose is to work. It not only forms the basis of most of the standing postures and routines, in Yoga, some of which I share with you on this blog but it also helps to improve our overall posture, prevent backache, increase energy levels and improve clarity of thinking which, for me, has been really beneficial over the years in helping to lift depression. It is equally beneficial to work Tadasana daily either as part of a Yoga routine or as a standalone pose. It can make a lovely standing meditation to, as I’ll show you at the end of this blog.
In this blog I’d like to share with you, not only, how to practise this wonderful pose but also some lovely standing meditations that you can work whilst in the pose.
How to practise/To practise mountain pose
Stand with you feet hip-width apart. Evenly distribute your body weight across all three points on the soles of your feet: your toe pads, ball pads and heel pads.
So when you feel ready coming into a standing position with you feet hip-width apart ……and as you do bring your awareness all the way down to the soles of your feet. Evenly distributing your body weight across all three points on the soles of your feet: toe pads, ball pads and heel pads.
Push down through the outside of your feet. Feel yourself connected to the earth, just like a mountain, grounded and strong.
Now rise up tall like a mountain. Lift through your leg muscles and up through your kneecaps, making sure that your knee caps are facing forward and are not locked back.
Have your hips in a neutral position, facing squarely forward. Not tilting too far back and neither too far forward.
Lift up through your spine as you draw your navel in towards your spine, to strengthen the transverse abdominal muscles that help support your back.
Expand your ribcage, chest and upper back, feeling yourself standing tall, strong and expansive just like a mountain. Breathe deeply
Then relax your shoulders down, so they are resting low and wide.
With you chin in a horizontal position (so not tilted down or pointing up), draw it gently back a fraction towards the back of your neck.
Keeping your head, neck and spine all straight and in alignment with your face forward, stretch up through the crown of your head, like the peak of a mountain stretching up towards the sky.
Taking a few deep breaths as you stand now in Tadasana, with your eyes closed if you comfortably can imagining yourself to be like a mountain – grounded, tall and strong, taking up space as you breathe deeply. Part of the universe with a right to be here!
Continue to practise for as long as feels right for you.
To finish take three deep breaths as you start to bring you awareness back into the room. Try to keep your eyes closed if you comfortably can. Become aware of your feet flat on the floor. Your toe pads, your ball pads and your heel pads. Begin to wriggle your fingers and your toes and, if you so chose, gently ease out your back, neck, shoulders, knees and legs. Work some tip toe and heels, if you need to, And then take another deep breath whilst having a really good stretch throughout your body. (Click here for further instructions on how to ease out your body).
Then , when you feel ready, bring your hands together, palms touching as they face each other, in prayer position in front of your heart. Sending thoughts of love, thanks and appreciation to yourself, for allowing yourself this very precious time to heal your body and calm your mind.
Take a deep breath before allowing your eyes to open and then gradually, gently and mindfully transitioning back into your day.
Click here for a video demonstration.
Once comfortable with practicing Tadasana , you might like to try one of the following standing meditations in Mountain pose.
Tadasana and a Mantra Meditation
A mantra meditation can be practised by focussing the mind on the breath and a word, sound or phrase which can be repeated silently or out loud in time with the breath. You might like to try the following:
In Tadasana, with good posture start to become aware of your breath. Breathing in through the nose and out through the mouth for three slow, deep breaths. Begin to let go of your worries, stresses, tension and concerns on each out breath.
Then, begin to follow the natural flow of your breath, as you now breath in through the nose and out through the nose. Simply allowing the natural rhythm of your breath to come and go.
Now allow a positive phrase or affirmation to come to mind. Such as:
I am grounded, stable and strong.
I am peaceful calm and relaxed.
I am safe and secure and all is well.
Let it be in the first person, so your are using the word ‘I’ in your phrase and let it be in the present tense. A positive statement that lifts you, supports you and nurtures you on your journey.
Then begin to repeat your affirmation, silently or aloud in time with the breath. Stating your intent for yourself slowly and calmly in time with your slow, deep even breaths.
If your mind wanders off, distracted by thought, then bring your awareness back to your breath and your mantra meditation.
To finish take three deep breaths as you start to bring you awareness back into the room. Try to keep your eyes closed if you comfortably can. Become aware of your feet flat on the floor. Your toe pads, your ball pads and your heel pads. Begin to wriggle your fingers and your toes and if you so chose gently ease out your back, neck, shoulders, knees and legs. Work some tip toes and heels, if you need to, And then take another deep breath whilst having a really good stretch throughout your body.
Then , when you feel ready, bring your hands together, palms touching as they face each other, in prayer position in front of your heart. Sending thoughts of love, thanks and appreciation to yourself, for allowing yourself this precious time to heal your body and calm your mind.
Take a deep breath before allowing your eyes to open and then gradually, gently and mindfully transitioning back into your day.
Click here to practise a mantra meditation in Tadasana using the affirmation:
I breathe in peace and my body relaxes
Click here for tips on practising meditation if you are new to the practise and for more meditation exercises and ideas that will help you develop your practice.
Namaste