Mountain Pose, called Tadasana in Sanskrit, looks simple: you just stand. But standing with awareness is the starting point for many other poses. This gentle version helps you notice your posture, your feet, and your breath.
How to Practice Mountain Pose
- Stand beside a sturdy chair or near a wall. Place one hand on the chair back if you like.
- Set your feet about hip-width apart, with your weight spread evenly across both feet.
- Soften your knees slightly so they are not locked.
- Lengthen gently through the spine, as if a string were lifting the crown of your head.
- Relax your shoulders down and back. Let your arms hang comfortably at your sides, palms facing forward or toward your legs.
- Breathe in slowly through your nose, then out. Stay for five to eight comfortable breaths.
Easy Modifications
- Seated Mountain: Sit tall on a chair with both feet flat on the floor and hands resting on your thighs.
- Wall Support: Stand with your back lightly against a wall to feel your posture.
- Chair Support: Keep one or both hands on the back of a sturdy chair.
Mindful Tips
- Look at a fixed point ahead of you to help your steadiness.
- Wear supportive, non-slip footwear or stand on a non-slip surface.
- Keep your jaw and face relaxed, and keep breathing.
Safety first: Practice beside a sturdy chair or a wall. Move slowly, breathe comfortably, and stop if you feel pain, dizziness, or shortness of breath. This guide is educational only and is not medical advice. Please consult your doctor before starting any new exercise program.
