tadasana

Tadasana, commonly known as Mountain Pose, is a foundational standing posture in many schools of yoga. The name comes from the Sanskrit words tada, meaning mountain, and asana, meaning pose. The pose emphasizes alignment, balance, and awareness rather than exertion.

To practice, stand with the feet together or hip-width apart. Distribute your weight evenly across both feet and press into all four corners of the feet. Engage the leg muscles to pull the kneecaps up gently without locking the joints. Lengthen the spine from the crown of the head and soften the pelvis into a neutral position. Draw the abdomen slightly inward and upward, broaden across the collarbones, and roll the shoulders back and down. Let the chin stay parallel to the floor and soften the gaze. Breathe smoothly and evenly, finding a steady center of gravity.

Variations include Urdhva Tadasana, the raised Mountain Pose, where the arms extend overhead with palms facing each other or touching. Another common variation is Samasthiti, a neutral standing posture with the feet together and arms at the sides or hands in prayer at the chest.

Benefits commonly attributed to Tadasana include improved posture and balance, increased awareness of body alignment, strengthened legs and core, and a sense of steadiness and calm. Cautions include avoiding locking the knees, especially for those with knee or back issues; modify by keeping a micro-bend in the knees and using support if needed. It serves as a baseline pose and the starting point for many other standing asanas.