How to Do the Mountain Pose Lying on the Back in Yoga

Tadasana, or Mountain Pose is a blueprint pose as you can find components of it in every single yoga pose. Doing it lying flat on the back makes it easy to create a neutral spine and to learn how to maintain the natural curves in the neck and low back. Once you practice this pose lying on your back on the floor, you could try the same pose, standing at the wall, your back against the wall. Doing so will improve your posture.

Difficulty: Easy

Instructions

1. Know that Tadasana, or Mountain Pose is a foundation pose on which all other yoga poses are built. Start with three preparation poses to help you prepare your body for the final Mountain Pose. Start lying flat on your back and drawing both knees to the chest. Wrap your arms around your shins and lightly roll left to right on the low back. This is a variation of Apanasana.

2. Return to lying flat and take the feet flat to the floor and straighten out the legs and separate them, big toes facing up towards the ceiling. Raise the arms over head and interlace the fingers so that the hands are on the floor above your head. Extend through your hands and feet to elongate through the length of your spine.

3. Release your hands. Remain lying flat on your back. Lift the right leg and cross it over your left leg at the ankle so both legs are straight. Hold your right wrist with your left hand and extend your right hand away from the bottom hip. Shrug your shoulder blades down towards your waist and point the chin towards the throat. You are lengthening the right side waist. Repeat for the left side.

4. Return to center and lying flat on the back, draw the legs together so that the inner edges of the feet touch and flex the toes towards the ceiling. Bring your hands down by your sides so that the back of your hands are on the floor and your palms face the ceiling.

5. Slide the shoulder blades down the back. Bring the front of the ribs in towards the spine to not "puff" your chest up. Point your chin towards your chest so it is not jutting up towards the ceiling. Lightly draw the lower belly in towards the floor. Keep the natural curves behind the neck and low back. This is Tadasana, Mountain Pose, lying flat on the back. Rest here for several breaths.

Tips & Warnings

• Not appropriate for pregnant women after the fifth month as most doctors do not recommend they lie flat on their back at that stage.
• Always consult with your physician if you are pregnant prior to doing any kind of physical exercise or yoga.

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