Mountain Pose - By Steve Johansen, Hummingbird Pilates & Yoga

Tadasana, or Mountain Pose, is for me the most important foundational yoga pose there is. Tadasana in Sanskrit translates as ‘tada’ to mountain and ‘asana’ is pose and is pronounced as (tah-DAHS-anna). Sometimes this pose is called Samasthiti, or Equal Standing Pose, which is the same pose but with the hands at prayer, thumbs at the sternum, wrist the same hight as the elbows, pressing the palms gently together to keep the shoulders active.

So what is the significant of Mountain Pose? For me, there are several reasons. The first is it’s often the pose I start my practice with, and the pose at the start and end, the fixed series of 12 poses in the Sun Salutation or (Surya Namaskar), where its used as a resting pose to re-establish the slow steady breath after the vinyasa. Tadasana is also the preparation for most standing balances, like Tree Pose. We also use parts of it - for instance, like the torso and shoulders - in Warrior Pose, where it focuses our mind, body and breath, helping to really connect too ourselves.

As the name suggests, the idea is to stand tall, strong and unmoveable, like a mountain. However homoeostasis tries to get the body to save energy, making us lazy or slump even while we are standing. This can make Mountain Pose feels a bit strange to start with. But practising this pose as often as possible, even as a standalone pose when you’re standing in a queue for instance, will help in building perfect body alignment, focus in the mind and breath and strengthening the arms and shoulders. Held for 2 minutes, it’s considered to be a power pose, which makes us feel stronger - not just physically but mentally, improving our overall well-being.

Where to Start

Start by standing with the feet hip-width apart, (a clenched fist, between the ankle bones) I like my second toe - the one next to my big toe - to point straight forwards, so the outside’s of my feet are level with the sides of the mat. Lift up the toes to activate the arches of the feet - this will also help you find the four corners of the feet, the big toe joints, little toe joints and inside and outside edges of the heels, keeping the soles of the feet active, making sure your weight is evenly distributed over your feet. Soften the knees, keeping them hip-width apart making sure not to lock the knees. Roll the pelvis slightly so the tail bone points downwards to the heels, helping to stack all the vertebrae one on top of the other. You should feel the fronts of the thighs tighten, along with your abdominal and pelvic floor muscles or Mula Bandha, this also helps you to stand a little taller.

On your next inhalation try to lift, not from the front or the back of your chest, but evenly from the sides. Lift your shoulders and roll them backwards and down your spine to create as much space between the top of the shoulders and the ears - this helps you to relax. Stretch your hands down towards the floor, allowing a little space between your arms and your body, rotating the palms to face forwards, this will help open the collarbones, relax your shoulders and help deepen your breath.

With each inhalation you should try to stand a little taller. Find your Dristi - unfocused gaze - on a point at eye height. Finally tuck you chin backwards slightly to stack the weight of your head over your shoulders, hips, knees and ankles.

I often practise this pose whenever I’m in a queue: I stand tall, relax my shoulders, tuck my tail bone and hold for a few slow steady breaths with a little pause at the top and the bottom of the breath.

I hope that you enjoy this pose as much as I do. For those of you who would benefit from seeing the pose taught in action, you can find a video on our Hummingbird Pilates & Yoga Facebook page pinned to the top and as one of our reels. Alternatively, book now and join me at the studio using this free pass code ‘HPYFREECLASS’. My gift to you.