Tadasana (tada = mountain; asana = pose);
Mountain Pose; also known as Samasthiti or Equal Standing pose
We stand together. Strong as mountains. Unwavering and calm in our own power.
Blue Sky Yoga students from left to right: Heidi Tobe, Feleg Abraha, Cindy Campbell, Jim Etling, Nikki Dosanjh, and Blue Sky Yoga teacher Maury Browning
Here at Blue Sky Yoga we celebrate Share the Love in February. And we’re extending that love by showcasing a pose for us all to get better acquainted with each month. And with this idea, we would love for you all to share your pose with us on our social pages: Facebook and Instagram. Let’s see how we all show up for ourselves. And see how we all use the practice and the postures and our breath to explore the various states of our being. And lastly, let us also see that while we all show up together in the same pose, we also all show up in a multitude of beautiful and powerful bodies which means each of these poses will be unique to all of us.
And why not have our inaugural Pose of the Month begin with the foundational pose for all other standing poses. Many people who may see this pose will think this is a non pose, there’s nothing to it, but oh, what this passerby doesn’t know! Just like the mountain in which this pose is named for, Tadasana asks us to stand in our magnificent power unwavering in our understanding of our highest and truest self. This pose is a powerful pose engaging all of our muscles and senses and allows us the opportunity to be present with ourselves standing in our own power and acknowledging the power we hold within our bodies, minds and spirits, to be here now, to be powerfully present, to be enough just as we are in this very moment.
Stand both tall & strong
Mountain is my power pose
I will NOT fall down
~Erin Vehige, Blue Sky Yoga Instructor
How To
Stand with your feet inner hip width distance apart, outside edges of the feet parallel to the outside edges of your mat.
Lift and spread through all 10 toes, then press down with your big toe mound, pinky toe mound and then inside and outside edges of the heels (pada bandha)
After you feel grounded in the feet, set your toes back down imagining you can bring each toe down individually from your pinky toe to your big toe.
We root to rise, so once you feel that connection to the earth, feel as though you are drawing energy from Mother Earth herself, up through your feet into your legs
Energetically press your feet as if to widen your mat, feel the energy come up through your strong legs. You are not actually moving your feet; this is an energetic action. Make sure your knees are not locking
Firm and lift through your pelvic floor (mula bandha) and up through the core to support your back.
Let your heart/chest lift slightly, and be sure to soften your shoulders at the same time.
Turn your palms forward and energize through your fingertips.
Draw your chin parallel to the floor and pull your head back to line up with the spine.
Draw up energy again from your feet through the crown of your head. Bring a slight smile to your face.
If it feels comfortable to you, close your eyes and just be here in this moment, standing in your power, knowing that you are perfect and powerful just as you are here and now.
Variations
Palms together at the heart in Anjali mudra, chin slightly lowered to fingertips
Try Mountain Pose with your back at the wall
In a chair ground through feet, press through sitting bones to engage the core, lift the heart and reach through the crown of the head
Urdhva Hastasana/Upward Salute: arms overhead, slight backbend
Benefits
Facilitates good alignment and posture, which strengthens and tones the core muscles
Creates space within the body allowing internal organs to work more efficiently thus improving respiration, digestion and elimination
Stabilizes the body and mind – promotes emotional balance and grounding
Relaxes the central nervous system
Improves confidence
Prep Poses
Shoulder openers-shoulder rotation, shoulder flossing
Savasana
cat/cow
Toe stretches
Ankle circles
Uttanasana/Standing Forward Fold
Ardha Uttanasana/Half Standing Forward Fold
Phalakasana/Plank Pose
Counter Poses
Uttanasana/Standing Forward Fold
Ardha Uttanasana/Half Standing Forward Fold
Adho Mukha Svanasana/Downward Facing Dog Pose
Balasana/Child’s Pose
Contraindications & Cautions
Low Blood Pressure (if pose held too long)
Dizziness
Migraines
