Mountain Pose: How to Do Tadasana
- Focus: Legs, Posture
- Level: Beginning
- Total Time: 60 seconds
- Indications: Sciatica, stress
- Contraindications: Low blood pressure, dizziness, light-headedness, headache
The Mountain Pose Yoga
The mountain pose is a great starting warm-up. It can prepare your body for many other standing poses. It is also great for your posture and can help you remain calm under pressure as you face your day. It may look like you are just standing, but there is much more going on than meets the eye. Here is how to perform the mountain pose:
- Stand with your feet separated enough to feel stable. If you are pregnant, you may need to adjust your feet further apart, but don’t separate them any farther than your shoulders.
- Establish a solid connection with the ground by lifting your toes. Shift your weight distribution so that it is divided equally between the base of your big toes, the base of your little toes, and both left and right sides of your heels. Sustain this weight distribution as you return your toes to the ground and continue through the exercise.
- Bend your knees slightly and straighten them. This will relax the knee joints. Your legs should be straight, but never locked.
- Beginning from your feet up, become aware of each part of your body as you engage the muscles to support a tall, straight torso, topped by the tip of the “mountain”, your head. Imagine a string reaching up from the top of your head and pulling it – along with your neck and the torso it is connected to – upward.
- Activate your thigh muscles by turning them ever so slightly inward.
- Allow your chest to open up, shifting your shoulders and arms backward. Tip your tailbone slightly under to offset the adjustment you just made to your chest. This will naturally engage muscles around your bellybutton to support your abdomen and keep your back, neck, and head directly above your hips (which should still be directly above your knees and feet).
- Stand tall and straight, with your arms relaxed at your sides. Focus your gaze straight ahead. Look at something that is just below eye level. This will increase your mental focus, remove distractions, and ensure that your chin is slightly lowered, if it hasn’t already been adjusted by that string pulling up from the top of your head!
- As you stand in this position, breathe in, filling your lungs, allowing your stomach and chest to expand. When your body is full of air, begin to exhale, taking twice as long to breathe out as you did to breathe in.
- Take several full breaths, sustaining this posture for 30 to 60 seconds before you release it.
The mountain is easily practiced while you’re standing in line and waiting for, well, anything. It can help you remain calm if other people around you are growing impatient and angry, allowing you to spread kindness in your wake. You can engage this pose any time you’re standing. It serves as a conscious counter-action to all the time we spend hunched over our computers, bent over a book, or focused on a project.
You can continue to warm up by transitioning from the mountain pose to the forward fold.
Warming Up For Yoga
- Everybody knows the importance of stretching before running or working out, but what kind of warm-up does yoga require? While traditional stretching is helpful before performing yoga, since most yoga poses are advanced stretches in and of themselves, there are a number of yoga positions you can use to warm up before you delve into the more involved practice.
- The unique aspect of warming up for yoga is the process of centering oneself, at the same time you wake up your muscles. A yoga physical warm-up is also a mental warm-up that allows you to move away from your other preoccupations and reach a calm mental stance that will assist you in further yoga work.
- An ideal yoga warm-up will include poses that involve both your upper and lower body. It should incorporate stretches that attend to your wrists, your neck, and your spine, key parts of your body that receive the most work when you’re doing yoga. In this chapter, you will discover some great poses you can use as part of your personal warm-up routine.
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TOP YOGA MCQs Questions and Answers
1. Which is the Sanskrit root (verb form) for the etymological derivation of the word “Yoga”?
(A) Yug
(B) Yuge
(C) Yuj
(D) Yuje
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2. Who was the Yoga Guru of Swami Kuvalayananda?
(A) Pattabhi Jois
(B) T. Krishnamacharya
(C) Madhav Das
(D) Yogendra
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3. Which of the following practice leads to immortality, according to Ishavasyopanishad?
(A) Vairagya
(B) Viveka
(C) Vidya
(D) Vishaya
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4. Definition of Yoga according to Kathopanishad is
(A) Control on mind
(B) Control on sense organs, mind and intellect
(C) Control on sense organs and intellect
(D) Control on body and mind
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5. How many types of Kundalini by nature are described in Siddha Siddhant Paddhati?
(A) 02
(B) 03
(C) 04
(D) 06
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6. Which Upanishad described the ‘Shandilya Vidya’?
(A) Kathopanishad
(B) Brihadaranyakopanishad
(C) Aitareyopanishad
(D) Chhandogyopanishad
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7. Which of the following are the types of Pranayama, according to Patanjala Yoga Sutra?
I. Stambhavritti Pranayama
II. Sahita Pranayama
III. Bahyabhyantara Vishayakshepi Pranayana
IV. Kevali Pranayama
Use the codes given below for correct answer:
(A) I and II are correct.
(B) II and III are correct.
(C) I and III are correct.
(D) II and IV are correct.
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8. Given below are two statements, labelled as Assertion (A), and a Reason (R). Indicate your answer from the alternatives below:
Assertion (A): Pashchimōttanasana is contraindicated in sciatica.
Reason (R): Pashchimōttanasana is a type of forward bending asana.
All types of forward bending asanas should be contraindicated in sciatica. In the context of above two statements, which one of the following is correct?
(A) Both (A) and (R) are true and (R) is the correct explanation of (A).
(B) Both (A) and (R) are true, but (R) is not the correct explanation of (A).
(C) (A) is true, but (R) is false.
(D) (A) is false, but (R) is true.
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9. In which of the following text ‘Bhujangikaran’ Pranayama is described?
(A) Yoga Vashishtha
(B) Shiva Samhita
(C) Hatha Ratnavali
(D) Siddha Siddhanta Paddhati
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10. What do you understand by the term ‘Adhi’?
(A) Physical disorders originated in Annamaya Kosha.
(B) Mental/Emotional disorders originated in Manomaya Kosha.
(C) Mental/Emotional disorders originated in Annamaya Kosha.
(D) Physical disorders originated in Manomaya Kosha.
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11. Which day is celebrated as ‘International Day of Yoga’?
(A) June 20
(B) June 21
(C) June 22
(D) June 23
Answer ⇒ ????