Mountain Pose

Tadasana

The foundation of all standing poses. Mountain Pose teaches you to stand with dignity and poise, creating a strong foundation for your yoga practice.

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Mountain Pose - Standing tall and grounded like a mountain

How to Practice

  1. Stand with your feet together, big toes touching, heels slightly apart
  2. Distribute your weight evenly across both feet
  3. Engage your thigh muscles and lift your kneecaps
  4. Lengthen your spine and lift through the crown of your head
  5. Relax your shoulders away from your ears
  6. Let your arms hang naturally at your sides
  7. Breathe deeply and hold for 30 seconds to 1 minute

Benefits

  • Improves posture and alignment
  • Strengthens thighs, knees, and ankles
  • Relieves sciatica pain
  • Reduces flat feet
  • Increases awareness and focus
  • Develops balance and stability
  • Calms the mind and reduces stress

Tips for Success

  • Imagine a string pulling you up from the crown of your head
  • Keep your gaze soft and forward, not up or down
  • Breathe naturally and deeply throughout the pose
  • Feel your feet rooting into the ground like tree roots
  • Practice in front of a mirror to check your alignment

⚠️ Precautions

If you have low blood pressure, avoid holding this pose for too long. If you feel dizzy, come out of the pose slowly and sit down.

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