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Tuesday, November 12, 2013

Mountain Pose (Tadasana)

Aloha Everyone,

Mountain Pose (Tadasana) Explained

“Mountain pose teaches us, literally, how to stand on our own two feet.... teaching us to root ourselves into the earth.... Our bodies become a connection between heaven and earth.”   ~Carol Krucoff


  • Stand with your feet together in line with each other and press them into the ground
  • The big toes and heels of both feet are touching. (Variation – feet shoulder apart)
  • Your weight should be on the centers of the arches of the feet, stretch your toes
  • Tighten the muscles of the legs, life your kneecaps. pull up your quadriceps
  • Tighten your buttocks; pull your lower abdomen in and up
  • Extend your arms at the sides of your body
  • Lift your sternum; open your chest, shoulders relaxed
  • Inhale and exhale
  • Hold this position for 1 - 3 minutes

  • Steadies breathing, increases awareness
  • Improves the alignment of your body and body posture
  • Strengthens thighs, knees, and ankles and firms abdomen and buttocks
  • Creation of space within the body to allow the internal organs to function efficiently  
  • Helping the digestion process, elimination process and respiration process
  • Develops strength and flexibility simultaneously, especially in the spine
  • Relieves tension, aches, and pains throughout the body, relieves sciatica
  • Improves blood circulation
  • Leaves you feeling refreshed and rejuvenated
  • Expels dullness and depression
  • Harmonizes the body and mind
  • Increases energy and enthusiasm
  • Promotes happiness and confidence


  • Tadasana Urdhva Hastasana - Mountain Pose with arms stretched up
  • Tadasana Urdhva Baddha Hastasana  - Mountain Pose with arms bound & stretched up
  • Tadasana Paschima Namaskar – Mountain Pose with Namaste Hands – in your back
  • Tadasana Gomukhasana – Mountain Pose with hands held in the shape of a “cow’s face”
  • Tadasana Paschima Baddha Namaskar – Mountain Pose with Bound arms – holding    opposite arms in your back just above the elbows
Tadasana Urdhva Hastasana
Tadasana Paschima Namaskar 

Tadasana Gomukhasana 

Cathi's note:  Mountain pose is a wonderful asana which you can do it anywhere.  Practicing Tadasana early in the morning helps you feel invigorated, motivated and grounded.  This is the foundation of other standing asanas and helps you increase your awareness of your body.

Namaste -- Cathi

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