Mountain Pose (Tadasana) is often considered the blueprint for all standing postures, serving as both a foundational pose and a point of reference throughout an asana practice. While it appears simple, Mountain requires connection between the breath, body and mind, while embodying the principles of Sthira (steadiness) and Sukha (ease). 

This balance between strength and softness makes Mountain Pose more than just a physical stance - it’s an opportunity to cultivate awareness and postural alignment. Returning to Mountain Pose between other standing poses helps bring us back to a place of ease and rest, allowing us to assimilate the previous pose/s practiced, and realign with our base set-point of steadiness and ease. 

This asana strengthens the quadriceps, glutes, abdominals, erector spinae, and upper back. It promotes balance and stability through the ankles and feet. 

Teaching & Practice Tips:  

• Emphasise the importance of a solid foundation. Encourage students to evenly distribute their weight through both feet and pay attention to the connection with the ground. 

• Guide students to sync their breath with movement. Encourage a deep inhale to expand and energise the body and a slow exhale to release any tension or stress. 

• Use imagery to enhance the experience. Invite students to visualise themselves as a mountain - rooted, stable, and unwavering - to evoke a sense of strength and stability. 

• Remember that Mountain Pose sets the foundation for many other postures. Encouraging students to cultivate awareness, alignment, and mindfulness in this pose can enhance their overall practice, providing a general ‘template’ experience for their practice. 
   
   

Doshas (Balancing for):

• Vata 
• Pitta 
• Kapha 

Chakras Stimulated:

• Root 

How to Practice (image references and cues listed below):

1. Start by standing tall, feet hip-width apart, grounding evenly through both feet.
2. Engage your thighs gently, lifting your kneecaps and finding stability in your legs without locking the knees.
3. Imagine a string pulling you up from the crown of your head, lengthening your spine while keeping your neck aligned.
4. Roll your shoulders back and down, opening your chest, letting your arms hang naturally by your sides, palms facing forward.
5. Soften your face, relax your jaw, and gently gaze at a point in front of you.
6. Press down through all four corners of your feet, feeling rooted and steady.
7. Engage your core slightly to support your spine and maintain equilibrium.
8. Inhale deeply, expanding your rib cage, exhale to release any tension, finding ease in the pose.
9. Embody the strength and stability of a mountain—solid, grounded, and immovable.
10. Hold the pose, breathing steadily, and staying aware of your posture.
11. To come out of the pose, bring your attention back to your breath, and relax.