Tadasana - Mountain pose

Mountain Pose — Tadasana

In nearly every spiritual tradition the mountain is an important symbol. Some traditions honor the mountain’s high and difficult to attain heights, while others notice that even amidst tornados, avalanches, or glaring unremitting sun, the mountain is still, stable, and unmoving. Tadasana is a haven, and the foundation of all standing poses. This pose develops physical and mental balance and peace of mind as well as improving the posture. Stand as the mountain stands, untouched by the storms and tempests of life.

POSE TYPE
Standing pose

POSE CATEGORY
Extension

ORIGIN
Tirumalai Krishnamacharya
Dhirendra Brahmachari

SANSKRIT
Tadasana
ताडासन

PRONUNCIATION
tah-DAHS-anna

TRANSLATION
Mountain (Tada)
Pose (Asana)

Performance

STARTING
Feet parallel, hip distance apart, legs straight, knee joints unlocked.

ENTERING
Slowly lift the arms above the head until they are parallel next to the ears; palms facing each other.
In the beginning, reach out high with the hands, firmly stretching the torso and lengthening the spine.
Pelvis in a neutral position, avoiding forward tilting of the hips by slightly tucking the tailbone in, and thereby flattening the lower back.

FINAL
Relax all unnecessary muscles, especially in the hands and shoulders.
Allow the breath to flow calm and softly, surrendering into the pose.

RELEASING
Slowly and gradually move the arms with awareness down beside the body, without the hands touching each other, relaxing the shoulders with an exhalation.

VARIATION
Hands can be aligned alongside the body next to the thighs with the palms facing towards the body.
Alternatively, the palms can be placed in Anjali Mudra (Salutation Seal) in front of the heart or behind the back.

Effects

PHYSIOLOGICAL
– Stretches and loosens the spinal column.
– Stretches the rectus abdomini and intestines.
– Strengthens thighs, knees, and ankles.
– Frees the spinal nerves.
– Improves posture.

ENERGETIC
– Activates the Heart Chakra.
– Increases pranic energy in the forearms and hands.

PSYCHOLOGICAL
– Gives lightness and agility to the mind.
– A meditative and surrendered attitude in the performance induces a certain detachment and lightness.

Contra-Indications

None.

Chakra Correlation

Anahata Chakra - The Heart Chakra

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