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Mountain Pose: A Guide to Standing Tall and Strong

Mountain Pose

Estimated reading time: 3 minutes

Mountain Pose, or Tadasana in Sanskrit, is the foundation of all standing yoga poses and a great starting point for any yoga practice. This simple yet powerful pose is designed to help you cultivate strength, balance, and grounding while aligning your spine, hips, and shoulders.

The benefits of mountain pose are numerous; here are the main ones:

  1. Improves posture: Mountain Pose can help correct and improve your posture by aligning your spine and strengthening your core muscles.
  2. Increases balance: Practicing Mountain Pose can improve your balance and stability, helping to prevent falls and injuries.
  3. Reduces stress and tension: This pose helps to release tension in the neck, shoulders, and back, reducing stress and promoting relaxation.
  4. Enhances focus and concentration: Mountain Pose can help improve your focus and concentration by focusing on your breath and posture.
  5. Boosts energy levels: This pose can help increase circulation, leading to increased energy levels.
mountain pose with prayer position

How to perform mountain pose

Here are the steps to perform mountain pose:

  1. Begin by standing at the top of your mat with your feet together or hip-distance apart, whichever feels more comfortable. Distribute your weight evenly through both feet.
  2. Engage your leg muscles by lifting your kneecaps and firming your thighs. This will help to create a strong foundation for the pose.
  3. Lengthen your tailbone toward the floor, slightly drawing your lower belly in. This will help to engage your core muscles and create length through your spine.
  4. Roll your shoulders back and down, and broaden across your collarbones. This will help to open up your chest and create space in your upper body.
  5. Tuck your chin toward your chest, lengthening the back of your neck. Keep your gaze forward, looking straight ahead.
  6. Bring your hands to your heart centre in prayer position, pressing your palms together firmly. Alternatively, you can let your arms hang by your sides with your palms facing forward.
  7. Take a few deep breaths in and out, focusing on grounding down through your feet and lifting up through the crown of your head.
  8. Hold the pose for several breaths or as long as feels comfortable for you. To release, simply lower your arms and step out of the pose.

Mountain pose is a simple yet powerful posture that can help to improve posture, balance, and overall body awareness. It’s a great pose to practice at the beginning of a yoga session, or anytime you need to center yourself and find your inner strength.

For more yoga poses and sequences, check out our blog for articles like ‘sun salutation: find your inner peace’ and ‘the benefits of cat and cow pose.‘ For information on yoga for bedtime, click here. Finally, don’t forget to tag us in your photos at @surrender_to_happiness. We love to see how all our readers are getting on.

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