tah-DAHS-uh-nuh
The blueprint for all other asanas. Mountain Pose teaches the art of standing with integrity, grounding through the feet while finding effortless height through the crown.
Stand tall with feet together.
Engage the legs, lift the kneecaps.
Relax the shoulders down the back.
Big toes touching, heels slightly apart.
Root through the four corners of the feet.
Stack shoulders over hips, and hips over ankles.
Lengthen the tailbone toward the heels.
Reach the crown of the head toward the sky.
Improves posture and spinal alignment
Strengthens thighs, knees, and ankles
Firms abdomen and buttocks
Cultivates presence and stillness
Increases body awareness
Place a block between your mid-thighs and squeeze. This activates the adductors and pelvic floor, helping to neutralize the pelvis.
Stand with your heels, sacrum, and shoulder blades against a wall. This reveals any habitual leaning or rounding in your natural standing posture.
Stand behind. Place hands on the tops of shoulders. Apply steady, gentle downward pressure to release tension.
Keep the pressure even on both sides.
Stand behind. Place hands gently at the base of the skull (occiput). Apply subtle upward traction to lengthen the cervical spine.
Minimal force required.
Stand straight
Stand tall and balanced, feeling both strong and relaxed in your body.