Tadasana Demonstration Video

March 22, 2010 · Print This Article

CC8PWHPN26ES Tadasana, also known as the Mountain Pose, is a great posture to begin your practice of Hatha Yoga. In this video, Ralph Miller demonstrates the Mountain Pose. Please practice along at home. Mountain Pose is the foundation for all other standing poses, and the benefits of doing this pose include improved strength and balance.

Tadasana Video Transcript

Today, I’m excited about sharing Yoga with you. I thank you for inviting me into your practice. Today I’d like to start with you the fundamental standing pose, Tadasana.  The power of Tadasana is to engage with the awareness of standing.

As I stand in Tadasana, I’m going to bring my feet together flat on the floor and pull my toes off the floor, and feel how it feels to move side to side and forward and back, to find the point of balance in this Yoga pose.

As I root my feet down into the ground, I’ll press my big toe down into the floor and then open and spread through the toes. That should feel very grounded. Try to imagine energy moving down into your feet, and then from that downward energy into the earth, think about lifting and lengthening all the way through the spine and up through the crown of the head.

The other elements to engage with in Tadasana, because it’s a very active pose, is to tuck the tailbone gently under, engage the quadriceps to lift the kneecap, and draw in slightly at the abdomnen. What this is doing is engaging the core. Continue to lift and lengthen through the spine as you draw the shoulder blades gently back and down into the back. Normally, during the day, we may get the heaviness of the world upon us, so we’re going to open through the heart, in the center of the chest. Not the physical heart, but the energetic heart. To do this, think about lengthening through he collar bones, from the center of the chest, out toward the shoulders. Gently hug the shoulders back and down into the back. Make sure you don’t overly arch through the low back as you make this adjustment. Again, gently pulling in at the navel.

To get an even greater openness in the heart, take your hands out to the side and turn them palm up. Gently look up. Keep that openness while releasing your hands back to normal.  Draw your chin down and in toward the neck to keep the neck inline with the spine. Lengthen the fingertips down toward the floor. And then breathe! 5 deep breathes in this Yoga pose. Deep breath in, expand with the breath as you exhale, complete exhalation.

Feel the power of  Tadasana by feeling the power of the mountain.  As you breathe, breathe in and expand and feel yourself as a mountain, experience the qualities and the inner state of the mountain. Yogis put together these poses by looking at nature. Nature taught them Yoga. So we want to rekindle our connection with nature through our practice of Yoga, and Mountain Pose is a great way to do it.
If you have mountains near you (where you live), look at the mountains and try to feel the qualities of the mountain, the steadiness, the solidness, the silence within the mountains. Really imbibe it inside as you’re holding the Mountain Pose. Breathe in deep and exhale long for 5 deep breaths.

Tadasana is your first practice and you can practice this Yoga pose anywhere. The idea is to engage with and be present with your body, in this moment. Feel your connection to the earth, lift and lengthen toward the sky, imbibe the qualities of nature that are all around you, ever present, in every moment, teaching us.



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5 Responses to “Tadasana Demonstration Video”

  1. Kate on March 23rd, 2010 6:52 am

    Thank you very much, Ralph. I like this pose and I am grateful to you for sharing it.

  2. fearlessadvisor on March 24th, 2010 5:30 am

    Hi Kate. I'm glad you like the pose and I hope to share more Yoga poses like this.

  3. Carol on May 8th, 2010 10:06 pm

    Thank you ver;y much. It was a wonderful and refreshing break to do this along with you.

  4. Emily on May 31st, 2010 9:51 pm

    Thank you ver;y much. It was a wonderful and refreshing break to do this along with you.

  5. Mary on April 14th, 2012 8:44 pm

    It was so good to see this pose explained in such details! So much goes into it, although it seems so simple. Thank you for the explanation, it will help me improve my practice.

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