Tadasana (Mountain Pose) | iHanuman


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English Name: 
Mountain Pose
Practice Type: 
Practice Level: 
Asana Image: 
Credit: Nikolay Titov
Asana Description: 
  • Stand erect with the feet together. The heels and big toes touch each other. Rest the heads of metatarsals on the floor and stretch all the toes flat on the floor. 
  • Pull the kneecaps up to lift the thighs up.
  • Draw the Abdomen in. 
  • Lift the chest. 
  • Distribute the weight evenly on the feet. 

Sanskrit Pronunciation: 
Preparatory Poses: 
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  • Mountain Pose is essential to learn the proper distribution of weight on the feet for all subsequent standing poses and inversions. When the weight is not properly distributed on the feet, the abdomen protrudes the spine is compressed and the mind becomes dull.
  • Standing on the feet with the weight balanced on the feet will create length and lightness in the spine, the central nervous system and the brain.
Beginners Tips: 
  • The feet are together. The ankles, knees, hips and shoulders are in one line. 
  • Press into the feet to draw the thighs up.
  • Fronts of the thighs move towards the backs of the thighs.
  • Roll the outer shoulders back and tuck the the shoulder-blades in. 
  • Stretch the fingers down, but do not lose the lift in the side chest.
  • Back of the neck is long. 
Modifications and Props : 

Stand with the back against the wall to feel the ankles, hips, shoulders and the back of the head all in one vertical plane.


"If the weight is on the heels, the hips become loose, the abdomen protrudes, the body hangs back and the spine feels strain and we feel fatigued and the mind becomes dull." - BKS Iyengar


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