Mountain Pose (Tadasana) is popularly known as the mother of asanas.
Tadasana gets the name from the word, ‘Tada’ meaning mountain. In Sanskrit, the pose is known as ‘Samasehitih’ and it refers to a balanced state.
As the mountain pose is considered as the base for other poses, the asana helps to achieve a balanced state of the body as well as the mind.
So, as you scroll ahead, let’s look at the steps and the health benefits the mountain pose offers.
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Steps You Need to Follow For Mountain Pose (Tadasana)
You can always get into the mountain pose if you are standing or lying down on the mat. So, let’s take a look at the steps for both the positions one after the other.
For The Standing Pose
As you start off, you need to stand upright and keep the feet slightly apart.
Afterwards, you have to lift your toes gradually but rest the sole as well as the heel on the mat.
As you move on with the steps, you need to align the kneecaps towards the toes.
Soon after you are able to sustain the weight, you should slowly lift the kneecaps and try engaging the quadriceps muscles.
Later, you need to you turn your palms and imagine the forehead to be the tip of a mountain.
You then need to pull your shoulders backwards, expand the chest and tuck the navel inside.
Now, you need to push your buttocks in the backward direction and place a soft block between the knees.
After a few deep breathes, you must close your eyes and lift your hands with palms together. As you join the palms, ensure that you touch the thumbs to the sternum. Alternatively, you can also clasp your hands backwards near the buttocks and stretch them below the tailbone.
If you prefer to join the hands at the rear end of your body, then you should push the shoulders away from your neck.
Moving ahead, you should lift the hands steadily right above the head and feel the pressure.
In the end, you should release the pose and proceed with the other exercises.
For The Supine Position
When you are lying down on the mat, you should always rest your back and make sure that the upper body is facing the ceiling.
Later, you need to keep your arms sideways and palms facing in the downward direction.
As you rest for a couple of minutes, you shouldn’t forget to align the neck, waist and the legs.
Now, you need to inhale air, raise the arms upwards and place them right behind your head. As you follow this step, do make sure that the arms are parallel to each other and your palms are facing upwards.
Soon after you retain your breath, you should try stretching your hands and feet in the opposite direction.
At this instance, you should always try keeping the hands and legs straight and avoid them bending even if you feel to do so.
Lastly, you have to exhale air, and bring your hands back to the position where they were before.
NOTE: In order to gain results, it’s better to repeat the steps at least four times. You can think about holding the pose for a long time once your body becomes flexible.
A Few Tips For Beginners
#Tips 1 – It is not necessary to perform the asana on an empty stomach. But, if you would be getting into the pose after a few asanas, then it’s better to have your meals four to six hours before the pose.
#Tips 2 – If you are getting into asana for the first time, then it might be tough to balance the body. So, in order to be comfortable, you should remember to place the inner feet at least three inches apart.
#Tips 3 – If you are suffering from low blood pressure, headaches or insomnia, then you should refrain from doing the tadasana yoga.
#Tips 4 – Before proceeding with the asana, it’s a good idea to start off with the preparatory poses. Usually, such kind of poses include Uttanasana and Adho Mukha Svanasana.
#Tips 5 –Once it’s time relax on the mat, you should consider standing poses as the follow-up poses.
#Tips 6 – Yoga experts always recommend the asana early in the morning. In case you plan to practice the pose regularly, then you can think about a spacious room or a location at the garden.
Health Benefits Of The Mountain Pose (Tadasana)
If you are wondering about Tadasana benefits, then you should surely scroll ahead.
Helps To Increase The Height
As the person would be stretching the entire body, the pose helps to increase the individual’s height. So, if your child desires to be the tallest among his friends, then there’s nothing as better as this asana.
Enhances Flexibility
As the person would be stretching his legs, the mountain pose helps to enhance flexibility and strengthen the legs. But, if the effect has to be felt, the individual has to establish alignment with every part of the body.
Offers Relief From Pain
Once the individual has mastered the mountain pose, he can gain relief from pain around the joints. In fact, the steps aid in releasing the tension around the neck, shoulders, hips, hamstrings, and the calf muscles.
Tones The Entire Body
With regular practice of the pose, the individual can make his knees, ankles and thighs stronger than ever before. Besides, he would also be happy to tone his abdomen and the buttocks.
Makes The Spine Agile
As the individual tries to join his hands backwards, he would be able to make the spine agile and flexible. For enhancing the tension, he could always push back the shoulders and think about expanding the chest.
Alleviates Sciatica
Tadasana is certainly one of the best poses if the person wants to get relief from sciatica. While every step is carried out carefully, the asana aids in improving the system and the posture of the body.
Improves The Digestion Process
As the asana is performed repeatedly, the individual would always be able to improve the digestion process. Moreover, inhaling and exhaling air at different intervals would also help to maintain health of the respiratory system.
Strengthens The Feet
As you would be lifting your toes steadily, you can always feel the impact on the soles and the heel. This, in turn, makes the area strong and makes the feet flat.
Strengthens The Nervous System
As the respiratory and the digestive system is regulated, the mountain pose also strengthens the nervous system. With every step, the pose helps to maintain a balance between the crown chakra, the navel chakra, heart chakra and the brow chakra.
Finally, the person should take the support of the wall if he is suffering from any disorder and can’t balance his posture. Pregnant women should practice the mountain pose yoga with the feet slightly apart. Moreover, after getting into the pose, the individual needs to relax as he gets into Savasana.
