It’s easy to view mountain pose in yoga as a moment to pause and catch your breath. After all, you’re simply standing on your two feet, right? However, it is actually a fundamental pose that can set the tone for the rest of your practice. According to Lorenza Pintar, an instructor at bodē yoga studio in New York City, “Mountain pose is really the beginning of all poses of yoga. We call it ‘mountain’ because we embody steadiness and stability. It really is the embodiment of a sense of groundedness and expansion.” Referred to as “Tadasana” in Sanskrit, mountain pose may seem straightforward, but if performed correctly, you will feel its impact deeply. “In a sense, it’s the ultimate position,” Pintar explains.
To achieve perfect form in mountain pose:
Stand with your feet together, distributing your weight evenly throughout your feet with toes spread out on the floor. Keep your knees straight, but not locked. Align your shoulders over your pelvis, lengthen your spine with your tailbone pointed towards the ground, and engage your core. Turn your palms to face forward, allowing your breath to flow naturally as you turn inward.
Pintar recommends relaxing your hands and arms, letting them fall naturally to avoid strain on the upper body and shoulders for better breathing. Despite not feeling any strain in this pose, a variety of muscles are activated, including calves, quads, hamstrings, inner thighs, glutes, and core muscles. By incorporating arm movements or holding them overhead, you can also engage your shoulders.
The benefits of mountain pose include feeling more present, embodying improved posture, and preparing for more challenging balance poses. Other benefits may include soaking up the effects of the previous pose and observing an enhancement in posture.
Beginners can try variations of mountain pose such as feet apart with a block in between or hands reaching up towards the sky. These modifications can provide different levels of engagement and energy.
Be mindful of common mistakes such as tipping forward onto your toes, gripping your toes, letting your shoulders drift up, and simply standing without proper engagement. By focusing on maintaining balance and relaxation, you can fully experience the benefits of mountain pose.
