How to Assume the Mountain Pose in Yoga

The mountain pose, or "tadasana" in Sanskrit, is a fundamental posture in yoga. Though it seems very simple, it demonstrates principles you can apply to every yoga pose - balance, concentration and extension.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Leotards
• Athletic Gear
• Exercise Mats
• Exercise Towels
• Postpartum Yoga Video
• Yoga Video

1. Stand straight with your feet together.
2. Feel your feet making contact with the ground as you gently spread your toes.
3. Lift your kneecaps by flexing your thigh muscles.
4. Lengthen your spine, keeping both your stomach and sacrum gently tucked in.
5. Feel your chest and collarbone moving upward.
6. Keep your shoulders down and relaxed.
7. Let your hands hang at your sides with your palms facing your legs.
8. Feel the crown of your head reaching toward the ceiling.
9. Hold the pose for about 30 seconds, remaining relaxed and breathing evenly through the nose.

Tips & Warnings

• Avoid tilting your head back when doing this pose. Keep your chin forward as you reach the crown of your head, not your forehead, toward the ceiling.
• To avoid injury, always listen to your body when doing a yoga pose, and avoid pushing yourself beyond your limits. When in doubt, consult a doctor.
• If you're serious about learning yoga, a teacher is invaluable for helping you fine-tune your positions in all the poses for maximum benefit.