How to Achieve the Perfect Mountain Pose

Tadasana or Mountain Pose is a beginner yoga pose that sets the tone for how to properly achieve the remaining poses within any yoga sequence. It may seem like a simple and inactive pose but it is quite the contrary. This pose requires full engagement of your body and concentration to move through other poses as well. 

Benefits

• Tones the abdominal muscles
• Maintains proper alignment of the spine by keeping it erect and elastic
• Protects the hip joints and feet from becoming loose
• Prevents fatigue and a dull mind

The Pose

• Stand with feet together, toes spread wide, and ankles touching
• Keep the arch in the feet and press all four corners of the feet into the floor
• Activate the quadriceps by lifting the kneecaps, rotating the thighs inward
• Tuck the tailbone under, engage the buttocks and abdominal muscles
• Open the collarbones and slide the shoulder blades down the back 
• Extend the arms straight along the sides of the body or upwards to the sky keeping them active
• Keep the spine long, the crown of the head reaches up, and the gaze is forward and steady

Breaths: Aim to hold for 5 to 10 breaths

Avoid: If you have headaches, insomnia, and/or low blood pressure