Yoga Mountain Pose - Tadasana
Seated Mountain Pose

Yoga Mountain Pose Photo Courtesy of Jon Ash

The Hatha Yoga Mountain Pose, known in Sanskrit as Tadasana, is an essential pose.

Like this beautiful photo of The Sandias of New Mexico, Mountain Pose inspires grounded strength, courage, poise and upliftment in the physical posture which is felt by the Soul with a 360 degree view...

That means when practicing Tadasana (whether seated mountain pose, as in chair yoga or standing), one is visualizing the magnanimousness of the entire world below from an empowered stance atop the tallest mountain.

Enjoy this article on Tadasana with instructions and tips from a monthly column I wrote entitled, "Doing a 360" You may choose to practice right now in your seat with me. About this Author

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Yoga Mountain Pose

Doing a 360: Sacred Spherical Strategies for Optimal Living
by Rev. Nancy Ash, E-RYT, DD, PhD
Seated Mountain Pose, Copyright from Dayspring, March Issue, 2009. Published in print form and online by The Alliance of Divine Love International Ministry.

Yoga Mountain Pose Photo Courtesy of Mike Swartley, New Zealand The Yoga Mountain Pose

As I prepare a steaming cup of hot water with lemon, it’s a clear, colorful sunrise up on Sandia Peak at 10,400 feet, the view from my kitchen window in New Mexico—the land of enchantment.

These mountains remind me of a sacred spherical strategy—yoga—which is popular but often overlooked because of daunting, intimidating misconceptions that it’s too complicated, time consuming or strenuous.

Anyone can do this ancient discipline—anyone!

There is a reason yoga is still around after thousands of years: It works. Our focus is ‘optimal living’ our best life, so honoring our physical body (temple for the Soul) with Love in the Greatest Degree is sacred. I’ve written about asanas like tree pose, relaxation pose, even a ‘feel the love pose,’ etc. Let’s explore incorporating other simple yoga practices into your life—in this moment.

An essential yoga pose is Mountain.

The Mountain Pose is called Tadasana in Sanskrit. Tada means mountain, and asana means pose. Mountain is sometimes called Samasthiti, comprised of two Sanskrit words: sama meaning upright, straight, unmoved; and sthiti (pronounced stih-tee) meaning steadiness—sometimes translated as ‘equal standing.’

Some schools of yoga call a seated variation of Mountain Pose, Dandasana, which is Sanskrit meaning rod or staff pose. I like to visualize the staff of Moses used to perform miracles when I do poses like this. Even if you are wheelchair bound (as some of my students), you can practice. Emphasis (chair yoga seated version) is lengthening, and thereby opening the spinal column from the sit bones up to the crown of the head while grounding the lower body through the legs into the feet.

You’re probably, practice yoga mountain pose with me now from your chair.

Place your feet (shoes off) hips width apart on the floor.

In seated mountain pose sense equal weight on both feet with four parts of each foot: the bottom of the ball of the foot (below big toe), below the ball of the pinky toe, and the top of your heel—left and right sides.

Tip: Pick up your foot and learn these areas with your fingers.

Feel the ground from these ‘square corners’ in your feet...ah, you are doing yoga already!

Chair Yoga Tip: If you don’t feel or ‘get this’ initially, lift your toes. Press feet down—four corners evenly.

Consciously slow your breath. Allow your awareness to feel the presence of this moment. Exhalations are twice as long as the inhalations—maintain calm, tranquil abiding.

Sit up straight during seated mountain pose, feeling your tailbone center and the sit bones flanking. Rest your palms down on your thighs. Rotate your shoulders back and relax them downward. Head centered; jaw, throat and neck soft. Close your eyes and focus from within.

Continue to lengthen your spinal column upward with subtle movement to the crown of your head. Sense some space between the vertebral bones of your spine. Visualize standing on top of the highest mountain—strong, majestic, divine, powerful, and uplifted, soaring to the heavens. Feel the magnanimousness of a 360 degree view.

Finish yoga mountain pose slowly...feeling refreshed.

Daily Tip: When standing with shoes on during daily activities pause and mindfully practice Tadasana “squaring” of the feet for improved posture, balance and grounding.

Your Soul will delight in the higher vibrations.

Om Shantih, Namaste,
Best with Blessings,
Nancy Sanskrit OM Symbol Signature

Copyrighted 2009, Yoga Mountain Pose Article from Doing a 360

The Rev. Nancy Ash, E-RYT is an ADL Ministerial Trainer and Yogini nationally registered with Yoga Alliance. She writes for you from the foothills of the Sandias in New Mexico. E-mail:

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