Benefits of Tadasana
Tadasana , or Mountain Pose , is the foundation for all other standing asanas in yoga and is a premium example of the relaxed power that we see carry through the other asanas. Mountain Pose embodies the immobility and stability of the mountains, and promotes the experience of inner stillness. Practicing Tadasana allows us to find a balanced posture, and to check in with our bodies and notice any mis-alignments or discomforts. In some cases , this asana may relieve back pain,sciatica, and flat feet. Mountain Pose also strengthens the thighs, knees, buttocks, and ankles, and lengthens the spine while strengthening the back muscles.
Tadasana Cues
Stand with your feet at hip distance, parallel to each other and facing forward. ( Different yoga paths will teach the feet slightly different, but the key factor here is finding a balanced, grounded foot position) Actively press down through the four corners of the feet and press into the ground through the legs. As you press , you will notice the spine naturally elongate, and the thighs pull slightly forward.
The pelvis should be neutral , not "tucking" the tailbone, or overarching in the lower back. From here we will lengthen through the spine, lifting slightly in the abdomen, feeling the support of the core. We allow the shoulders to relax down and back into their natural position, perhaps shrugging the shoulders, lifting from the chest. Your body should feel grounded and calm as you lift through the crown of the head. Relaxing in the face, the throat , and the eyes.
Modifications/ Variations
It may be helpful for some students to practice Tadasana up against a wall. Students also may place a block between the thighs and actively squeeze it in to assist with correct leg positioning. For elderly or handicapped students, tadasana may be practiced in a chair.
Students may choose to bring hands to heart center in Anjali/ Prayer Mudra, or close their eyes.
Precautions/ Contraindications
Students with low blood pressure and headaches should use caution when practicing Tadasana. Students suffering from foot, knee, leg , or hip pain should avoid practicing this asana for extended periods of time.
This information was compiled as part of my RYT200 Yoga Teacher Training through Yoga Alliance and Limber Tree Studios. As we all practice and grow together, it is important to always listen to your body. Practice yoga mindfully, and show your mind , body, and spirit compassion and love.
Namaste!
Evening Star