Standing Poses


Tadasana (Mountain Pose)


Tadasana (Mountain Pose)

Level: All levels
Category: Standing Pose

Tada = Mountain.

The basic standing pose. Simple, yet important enough to take the time to consider mindfully. Acts as both a starting point and a place of return. Allows the body, nervous system and awareness to integrate what it has experienced before proceeding on to the next thing.

Organizing the pose

    • Bring the feet together so that the inner edges of big toes touch and the ankle bones touch.
    • Lift and spread the big toes in towards each other and the little toes away from each other.
    • Plant the toes down without losing the spread.
    • Bring the thighs back to stack the hips up directly above the ankles.
    • Stack the shoulders directly above the hips.
    • Stack the ears up directly above the shoulders.
    • Reach the arms down the sides of the body.
    • Roll the shoulders back and bring the shoulder blades inwards, flat against the back ribs.
    • Look straight ahead.
    • Hold this position for several breaths.

Practice Points

    • Balance the weight evenly between all parts of the foot and between the left foot and right foot.
    • Gently lift the the kneecaps.
    • Ground down through the feet and draw the thighs up.
    • Move the thighs back and take the tailbone forward at the same time.
    • Soften the lower abdomen, lift the upper abdomen.
    • Lengthen the sides of the trunk.
    • Broaden the chest and collarbones.
    • Soften the gaze.