StandingBeginner

Mountain Pose

ताडासनTāḍāsanaతాడాసనం

The pose every other standing posture is measured against. It looks like standing still, and learning to actually do it takes years.

Meaning of the name

Tāḍa is a mountain — and also, in some readings, a palm tree. Either way: upright, rooted, unhurried.

1
Stand with the feet together or hip-width apart, the weight even across both heels and the balls of the feet.
2
Lift the kneecaps by engaging the thighs, without locking the knees back.
3
Lengthen the tailbone down and the crown of the head up, so the spine finds its natural curves rather than flattening.
4
Let the arms hang, palms facing the thighs, shoulders drawing back and down.
5
Breathe evenly for one to three minutes, and notice the small constant adjustments the body is making to stay upright.

Corrects habitual postural collapse — the single most useful thing for desk workers
Strengthens the arches of the feet, ankles, knees and thighs
Improves balance and the proprioceptive sense of where the body is
Increases height perception and relieves mild back ache
Teaches the alignment that every other standing pose depends on