Tadasana - mountain pose

Tadasana - the main standing posture in yoga, one might say, it all begins with it. In Sanskrit "Tada" means a mountain, the body is located in space steadily, firmly and straight. This posture has another name: "Samashiti" (from "itself" - straight, vertically, and "sthiti" - calmly, motionless). With proper mastering of this asana, one can learn to instantly receive the energetic feed from the earth. Since the earth's energy, with all its power, is “heavy”, and it is rather difficult to “lift” it, it is necessary to carry out the pose of a mountain carefully, without being enticed by its seeming simplicity and accessibility.

The therapeutic effect of Tadasana

Throughout life, we expose our spine to numerous "wrong" influences, and in fact not only our appearance but also our internal well-being depend on the correct posture, and, according to some researchers, there is a direct correlation between a person’s posture and the success of his fate. Perennial habits of walking and standing incorrectly lead to the fact that body weight is distributed incorrectly, this leads to various deformities of the stav, displacement of internal organs, etc.

To stand correctly - it would seem that it could be easier. But look at your shoes: most people have uneven soles. What does it mean? Someone transfers weight to the heel, someone to the inner or outer side of the foot. All this speaks about the wrong weight distribution. When we stand erect, and the feet are parallel to each other, the stomach naturally retracts, the chest opens. This is the correct position of the body, it contributes to psychological comfort and activation of thought processes. However, it is only necessary to change the angle between the feet (slightly to part socks), the center of gravity shifts, resulting in increased load, or rather, is distributed incorrectly. This leads to increased fatigue, weakens the body and makes thoughts sluggish. We conclude: to be able to stand correctly is very important. That Tadasana allows you to learn how to properly position your body in a standing position, tones the muscles of the legs, abs, back and chest.

How to breathe when performing Tadasana

Tadasana - the initial posture, so the quality of the whole subsequent complex depends on its performance. The seeming simplicity of the asana should not be misleading: the most important thing to do in Tadasan is to withdraw from unnecessary thoughts and anxiety, to tune in to further practice. Breathing in Tadasan helps to come to a peaceful, calm state. It is necessary to concentrate on breathing and make at least 3-7 times a full yoga inhale and exhale. When you inhale, the air fills the lungs completely, and on the exhale completely releases them. No need to hurry: breathe very slowly.

Stop the flow of consciousness, after breathing is aligned, concentrate on the pose itself. Imagine a mountain: its foot rests on the ground, rooted in its depths, and the top pierces the sky. The mountain stands unmoved, tying heaven and earth. Feel the calm power of the mountain, human problems are shallow and insignificant compared to it. The mountain is above it all, you are the mountain. Visualize how you pump the energy of the earth's bowels up: from the feet, farther along the spine and out through the crown beyond your aura. Imagine this flow of energy that passes through your body. You can try to combine it with breathing: when inhaling, imagine that air enters through the feet, rises up and exits through the crown. It helps to feel yourself in a system of strong energy circulation. Tadasana allows you to get energy feed for all subsequent practice.

Performance technique

1. Stand up straight, feet parallel and in contact with each other. In this position, it is important to ensure the greatest area of ​​contact of the feet with the ground, for this, try to extend each toe and press it to the floor. Weight is distributed evenly throughout the foot.

2. Tighten the knees, pulling up the patella, tighten the muscles of the hips: first, the front of the thigh, then the back of the thigh muscles and buttocks.

3. Draw in the abdomen, expand the chest.

4. Slowly, tracking every muscle, stretch the spine, straining the back muscles from the tailbone to the neck.

5. Ideally, when performing Tadasana, the arms should be pulled up above the head and folded with the palms of each other, but at the initial stage they can be kept lowered on the sides.

Tadasana is a preparatory and initial exercise for performing all standing poses. Ignore this asana should not be, because it is with its help that one can learn to listen to one’s body and control each muscle. Physical sensations when performing this posture should resemble a strong siphon after sleep. Tadasana has no contraindications.


According to Hindu beliefs, the mountain is a symbol of peace: the slopes are earthly life, the summit is the abode of the gods, the subsoil is the world of the dead. Thus, the practice of the posture of the mountain brings us closer to an understanding of the essence of the entire universe.

Especially for womeninahomeoffice.com - Olga Farusy

Add a comment