The Sanskrit words “Tada” for “Mountain” and “Asana” for “Seat” or “Posture” are the origin of the term “Mountain Pose.” Tadasana is a pose that is rich in symbolism. To understand the subtle philosophical and energetic aspects of Mountain Pose, one must look at the energetic traits and qualities of a “Mountain.” Because they are the starting point of rivers that flow toward the sea and supply the land with essential nutrients, mountains are crucial to life as we know it.
The mountain pose allows you to access the strength and stability of intentionally a mountain within yourself and embody those qualities. Keeping your attention to the body’s alignment while observing it in complete stillness will help you practice more deeply.
The seven chakras of the mind are balanced in this pose thanks to prana flow, which energizes and maintains body tranquility.
This pose, known as Samasthiti in Ashtanga Yoga, helps practitioners cultivate stillness and serenity through consistent practice. It simultaneously helps to anchor us to the earth firmly and to make us feel spiritually enlightened.
Our foundation is strong, we stretch toward the sky, and we allow this energy to flow through us like a river. It is possible to get people in tadasana to think about or meditate on these characteristics of the mountain: stillness, stability, and balance.
MOUNTAIN POSE STEPS:
- Place your feet a few inches apart and parallel. (Alternatively, you can stand with your heels slightly apart and the bases of your big toe touching).
- Extend your toes and the balls of your feet, then gently place them back on the ground. Rock gently from side to side and back and forth. Reduce this swaying gradually until you stand still with your feet equally spaced out. Feel the energy rising through your core from your feet.
- Lift the top of your sternum straight up toward the ceiling without moving your lower front ribs. Make your collarbones wider. Allow your shoulder blades to move away from your ears and toward each other on your back.
- Relax your arms next to your torso with your palms facing inward or forward.
- Maintain a straight line between the top of your head and the center of your pelvis. Your throat should be soft, and your tongue should be wide and flat. Relax your gaze. Breathe.
MOUNTAIN POSE BENEFITS:
Stretch, Lengthen, and Strengthen:
Tadasana, also known as the Mountain Pose, lengthens, stretches, and strengthens the glutes, outer thighs, calf muscles, shin, ankles, and feet. It makes the knees stronger. The ligaments connected to the muscles through this kind of steady, moderate muscle strengthening are toned, strengthening the joints.
The knees and ankles develop muscle strength in the legs. Leg muscles toned through repeated practice in this pose will make it easier to perform all other standing poses.
To begin with the most basic pose, it is helpful to contract the abdominal and core muscles, strengthening them.
Chest, Diaphragm, and Breath:
The chest and diaphragm are neutral, and the breath is natural in Tadasana (Mountain Pose). The upper body and chest are stable enough to feel and be aware of their breathing thanks to the alert spine and proper shoulder and neck alignment. The practitioner can gradually feel their heartbeat return to normal after performing this pose with an intense workout and an alert body-mind sync.
Breath and awareness:
The body is alert and focused in Tadasana (Mountain Pose), also known as awareness and concentration. The beauty of this pose is not in the dynamic movements but the awareness of the body in stillness. The yoga instructor instructs the student to maintain body awareness from the tip of the toe to the top of the head while performing this pose.
The breath controls the body. The deeper consciousness sparked by this pose allows the practitioner to discern the difference between regular exercise and yoga’s work on oneself. The goal of this pose is to correct your posture; once you’ve done that, it may become second nature to do so in other standing poses.
Energizing, De-stressing, Relaxing/Balance and Emotions:
Tadasana (Mountain Pose), which relieves stress and promotes relaxation and emotional balance, helps increase energy. A person’s body and mind are stabilized in this position. In addition to the physical advantages of good posture, this pose fosters confidence.
The yoga practitioner makes a firm decision in their mind to begin their practice and gets ready to use it as a vehicle for bringing about good thoughts.
Being indecisive results in difficulty carrying out daily tasks and insomnia, and a hyperactive person who lacks focus learns to direct their energies in the proper directions.
Alignment and Posture:
Tadasana Practice can treat spinal disorders such as herniated discs, scoliosis, and kyphosis (Mountain Pose). Yoga instructors can use Tadasana, also known as Mountain Pose, to correct students’ posture and treat those who struggle with concentration. This pose can also help to clear the mind of cloudiness.
Contraindications for the Mountain Pose
- Injury and Surgery: People with knee and ankle injuries shouldn’t perform Tadasana (Mountain Pose). People with knee, hip, or spinal surgery should also avoid it. For such people, the prolonged standing required for this pose is taxing and could further harm them.
- Lack of connections between body and breath: Novices may struggle to stand straight with their feet together. With the help of the yoga instructor, those who struggle with a breath-body connection can perform this pose. They can either begin with Mountain Pose Wall or Mountain Pose Variation Feet Hip. Another variation that teaches them about body alignment and supports their feet is Mountain Pose Block Between Feet (Tadasana Block Between Pada).
- Body Strength and Weakness: Students with weak knees and ankles should refrain from entering Tadasana Immediately (Mountain Pose). Before starting the pose, the yoga instructor must instruct them in strengthening their knees and ankles.They can strengthen their ankles by doing seated ankle rotations (Upavistha Golf Chakra), and their knees can be strengthened by seated knee bending.This pose should also be avoided by those with vertigo, migraines, or low or high blood pressure. These conditions lead to dizziness; if the balance is difficult, this pose may exacerbate the discomfort or pain.
- Others: Senior citizens and expectant mothers may struggle with balance. They can be substituted with Mountain Pose Wall (Tadasana Wall) or Mountain Pose Variation Feet Hip Wide (Tadasana Variation Feet Hip Wide).Wider feet improve balance, and the wall support is comforting and supports the back.
- Therapy and Restorative: Although this pose can treat herniated discs,scoliosis, and kyphosis spinal disorders, yoga instructors must rule out vertigo, migraine, and low blood pressure, and these conditions in such patients to prevent falling due to imbalance.