How to do Mountain Yoga Pose or Tadasana:
Yoga is a science-art practiced for a healthy living. Yoga is a physical and spiritual discipline and a healthy practice based on a subtle science, meant to create harmony between your body and mind. Generally, yoga consists of flowing sequences accompanied by breathing exercises with a relaxed ending while lying down or meditating. Yoga is an ideal exercise for both young and old with many benefits including balanced metabolism, cardio and circulatory health, improved respiration among others. There are many types of yoga poses.
Mountain yoga poses also called tadasana is a modern standing yoga exercise and creates the basis of other standing asanas. Tadasana is a word from the Sanskrit words meaning mountain posture or seat. Mountain yoga pose is not described in the hatha yoga texts and was known in the hatha yoga in the 20th century. Tadasana was adopted into modern yoga by Krishnamacharya in Mysore, says Norman Sjoman.
Tadasana is a basic standing asana with the hands straight on the sides of the body and the feet together though there are some contentions in different yoga styles resulting in some variations. Tadasana begins while standing with the feet together and grounding evenly and then lifting up via the head crown. This results in lifted thighs and waist, elongated spine, and relaxed breathing. Tadasana, being a basic standing asana, it integrates and prepares the mind and the body for the next asana exercise. It is a good starting position and a tool for posture improvement.
Just like any other yoga pose, the first step is the Drishti. This involves focusing your concentration on one point in front of you so as to avoid distractions and maintain your concentration. Drishti helps in mental awareness.
This involves standing on the ground with your feet together and barefoot. Then stand on your big toes while the second toes are parallel and the heels slightly apart. Then lift and spread your feet balls and toes and then lay them on the floor softly. Move sideways and back and forth slowly and finally to a standstill while balanced evenly on your feet.
The third step involves holding your thigh muscles firmly and lifting your knee caps with your lower belly relaxed. To strengthen your inner arches, raise your inner ankles, and then imagine a line of energy moving through the middle line of your body. Move your upper thighs inwards and then lengthen your tailbone and raise your pubis towards the navel.
This step requires you to raise your chest upwards and outwards. Then move your shoulders backward then downwards towards your back enlarging your collarbones.
Lift your head to lengthen the neck as you breathe deeply and softly while the tongue lies flat and wide on your mouth floor and the eyes softened. Breathe in and out and you will feel the breath moving from your toes to the head as you inhale and from the head to the toe as you exhale. Remain in this pose for about 30 seconds to 1 minute. Repeat the process 2 to 3 times.
Benefits of Mountain Yoga Pose (Tadasana)
- The main benefit of tadasana is to help you prepare for the next yoga exercises and moves.
- It aids in improving your body weight balance as well as correcting your body posture as it enhances the spine agility.
- It aids in improving your joints, ankles, and thighs flexibility.
- It helps in enhancing your muscular movements as well as toning your abdomen and hips.
- It helps improve your nervous system, digestive functions, and respiratory functions.
- It is also said to aid in height increment when practiced regularly.
Safety and Precautions for Mountain Yoga Pose (Tadasana)
- Individuals suffering from blood pressure, headaches, and insomnia should be cautious with mountain pose and should seek advice from the yoga instructor.
- Pregnant women should not practice mountain pose.
- Extending your knee caps too much can cause knee problems due to hyperextension.
- Make sure that your feet are properly positioned to avoid unforeseen body parts problems.
- Do not overstrain or overdo things, exercise within your ability.
Modifications and variation for Mountain Yoga Pose (Tadasana)
There are different modifications that can be done on mountain yoga poses, either to increase the challenge or to enhance comfort and reduce strain.
For comfort and stability:
1. For individuals straining with standing with the feet together, you can widen the stance for a stable posture.
2. For people with knee problems, you can avoid locking your knees and keep them slightly bent.
1. You can try to get your balance with eyes closed.
2. You can change your arms position in different ways like stretching them upwards, parallel to each other, perpendicular, or holding your arms on either side.