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Wilmington, NC 28403

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Posture Clinic: Tadasana

Tadasana – Mountain Pose 

Tadasana is the foundation of all standing postures in yoga. It is a great pose to come back to, again and again, throughout your practice (over the course of an hour or over your entire lifetime). While your feet are grounded to the earth, the crown of the head is rising towards the sky. Alanna Kaivalya, author of Myths of the Asanas, believes that the posture, “promotes the stillness, strength, relaxed power, and stability we associate with mountains”.
Tadasana feels like the essence of stability and balance.

Want to get into the pose? Here are some simple steps that almost anyone can do!

Do what feels good to you and own it ☺

  1. Stand with your feet together, hips width distance or even with the big toes together and the heels about an inch or so apart.
  2. Lift and spread the toes, then ground through all four corners of the feet.
  3. Lift the kneecaps and engage the thighs.
  4. Lengthen the spine, especially the low back.
  5. Draw the navel towards the spine and stand up tall.
  6. Open the chest and draw the shoulders back to find fuller, deeper breaths.
  7. Lengthen all four sides of the neck, with the chin slightly tucking in.
  8. The crown of the head draws towards the sky.
  9. Place the hands either in prayer at the heart (Anjali mudra) or arms by the sides with the palms open and forward.
  10. Smile and breathe.
Benefits of Tadasana –
  • Improves posture
  • Develops strength and flexibility
  • Improves circulation
  • Increases strength and mobility in the feet, legs and hips
  • Cultivates steadiness of breath

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