Mondays are for Mountain Pose

1 min read
08 Mar

Tulsi tea and the perfect pose, what else could you really need?  As our bodies begin to wake up with the vibrations of spring, we want to introduce you to a stretch that may be familiar to you.  The Mountain Pose, or Tadasana.  This pose is the foundation for all poses, improves posture, and induces focus, mental clarity as well relaxation.Just like Tulsi tea, this pose reduces anxiety and allows us to do a body scan to find the points of tension and reset the mind.  We recommend doing this pose in the morning to set your intention for the day with a cup of tulsi.  In the afternoon this pose is a perfect reminder to celebrate small wins and in the evening to conclude your day with a gratitude practice.  Want to pour a cup?  Get your Tulsi Tea here.

Mountain Pose: Step-by-Step Instructions

Step 1Stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.Step 2Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pelvic bone toward the navel.Step 3Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso.Step 4Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes.Step 5Tadasana is usually the starting position for all the standing poses. But it’s useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing even.

Modifications and Props

You can check your alignment in this pose with your back against a wall. Stand with the backs of your heels, sacrum, and shoulder blades (but not the back of your head) touching the wall.

Deepen the Pose

You can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.


A partner can help you learn about alignment in this standing position. Have your partner stand beside you and check that your ear hole, the center of your shoulder 

Beginner’s Tip

You can improve your balance in this pose by standing with your inner feet slightly apart, anywhere from 3 to 5 inches.