Tadasana Samasthiti
समस्थिति
Target Muscles
Benefits (6)
- + Improves posture and body alignment
- + Strengthens thighs, knees, and ankles
- + Firms abdomen and buttocks
- + Improves balance and stability
- + Increases body awareness and focus
- + Grounds and calms the mind
Avoid If (3)
- - Severe headache
- - Insomnia
- - Low blood pressure (if feeling dizzy, use wall support)
About
Tadasana Samasthiti, or Mountain Pose, is the foundational standing pose in yoga. It teaches proper alignment, balance, and stability, serving as a starting point for all other standing asanas and developing body awareness.
Step-by-Step Instructions
1. Stand with your feet together or hip-width apart, with toes pointing straight forward.
2. Distribute your weight evenly through all four corners of your feet, grounding down through the balls of your feet and your heels.
3. Engage your thighs and lift your kneecaps, but avoid locking your knees.
4. Draw your tailbone down towards the heels and gently draw your lower abdomen in, lengthening the spine upwards.
5. Lift your chest and roll your shoulders back and down, away from your ears, broadening the collarbones.
6. Keep your arms alongside your body, palms facing the thighs, fingers extended and active.
7. Lengthen your neck and balance your head directly over your spine, fixing your gaze straight ahead.
8. Inhale to lengthen the spine upwards, exhale to root down and feel stable.
9. Hold for several breaths, feeling grounded, stable, and alert.