Home  >  Magazine  >  Issue 21 : Mar/Apr 2008  > Columns  >  Outdoor Yoga  >  Tadasana or Mountain Pose


Outdoor Yoga

By Shinji Ohmori

Tadasana or Mountain Pose


Good posture is a basic principle for all yoga poses. This simple pose is often passed over for more "exciting" yoga poses, but it should be the foundation for your yoga practice. The first thing you must learn is how to stand erect properly.

Unfortunately, most people do not know how to stand straight and erect correctly, so in the long term the spine loses its flexibility. The Mountain Pose is a great way to learn the correct way to stand. 

1. Stand with your feet firmly grounded, spreading into the earth.
2. Make sure your small toes are lined up parallel.
3. Keep your weight balanced evenly over your heels and toes.
4. Also stay balanced evenly over your right and left foot.
5. Tuck your buttocks muscles to the thigh bones, and try not to overly push your pelvis forward or arch your back too much.
6. Relax your face, neck and shoulders through to your elbows.
7. Close your eyes and take three deep breaths, feeling the expansion and space between your shoulder blades.