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Mountain Pose | Tadasana

 

Mountain Pose | Tadasana

Mountain Pose | Tadasana

About the Pose

tada: mountain, mighty; asana: posture

This is, anatomically speaking, the basic pose from which all other poses spring. That’s because it’s very close to anatomically neutral in all of the joints. The only areas that are not neutral are the forearms and the ankles. To find true neutral in all joints, you’ll have to lie down in Corpse Pose.

But, unlike Corpse Pose, where the form of the floor and the pull of gravity shape the body; when we stand up we take our own unique stance, with all of its history. That which feels neutral may not be. For that reason, Mountain Pose provides invaluable information about one’s habituated patterns of standing and moving. If we identify and change suboptimal imbalances here, we have have the exact information and physical skill needed to address and dissolve similar imbalances in the more complex poses.

Asana Tech Specs

Overall Tapas Ratings

STHIRASUKHASVADHYAYA

Sthira / Strength: 1 of 5

unyielding, firm, hard, solid, compact, strong, fixed, immovable, motionless, still, calm, not wavering or tottering, steady, durable, constant, steadfast, resolute, persevering


Sukha / Range of Motion: 1 of 5

yielding, ease, good space, a perfectly round axle hole

Svadhyaya / Knowledge: 1 of 5

study of the self


Practicing the Pose

Base Position

Base Position

  • Feet together and parallel.
  • Align the 2nd toe directly in front of the center of the front of the ankle.
  • For most people, when the balls of the feet are touching, and the feet are parallel, the heels will not touch.

1. Pre-Alignment: Stability Before Movement

Pre-Alignment

 

This asana is most frequently practiced as a Pre-Alignment Pose for many, if not most, of the standing poses. Because of that, and because there is not a range of depths within which one moves in the pose, there is no Pre-Alignment Pose or Tapas Point.

2. Moving to the Tapas Point

The Tapas Point

This asana is most frequently practiced as a Pre-Alignment Pose for many, if not most, of the standing poses. Because of that, and because there is not a range of depths within which one moves in the pose, there is no Pre-Alignment Pose or Tapas Point.

3. Working at the Tapas Point

Work Like This

Mountain Pose | Tadasana

Mountain Pose | Tadasana

  • Lift inner arches and ankles as you firm outer shins in toward the midline.
  • Press thighs back as you draw tailbone down.
  • Lift sides of ribs, outer shoulder blades and arms as you draw the inner shoulder blades away from the neck.
  • Draw the navel back and in as you lift the chest.
  • If hands touch (with straight elbows, no hip flexion, and neutral lumbar & thoracic), look up at the thumbs without hinging cervical spine.

4. Moving from the Tapas Point

This asana is most frequently practiced as a Pre-Alignment Pose for many, if not most, of the standing poses. Because of that, and because there is not a range of depths within which one moves in the pose, there is no Pre-Alignment Point or Tapas Point.

Vertebral Column

Lumbar Vertebrae / Lower Back

  • Coronal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 2
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1

Thoracic Vertebrae / Upper Back

  • Coronal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1

Cervical Vertebrae / Neck

  • Coronal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
Upper Appendicular Skeleton

Scapulothoracic Joint / Shoulder blade

Multiple Planes: Neutral
Sthira: 1, Sukha: 1, Svadhyaya: 1

Glenohumeral Joint / Shoulder Joint

  • Coronal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1

Humeroulnar Joint / Elbow

  • Coronal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Sagittal Plane: Extension
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Not applicable.
    The humeroulnar joint does not normally move in the transverse plane.

Proximal + Distal Radioulnar Joints / Forearm

  • Coronal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Sagittal Plane: Not applicable.
    The humeroulnar joint does not normally move in the coronal plane.
  • Transverse Plane: Pronation
    Sthira: 1, Sukha: 1, Svadhyaya: 1

Wrist Area (Multiple Joints)

  • Coronal Plane: Not Applicable
    The wrist area rarely moves, in asana, in the coronal plane.
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Not Applicable
    The wrist area does not normally move in the transverse plane, except for forearm rotation initiated at the distal radioulnar joint (the elbow).

Fingers (Multiple Joints)

  • Coronal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Not Applicable
    The fingers do not normally move in the transverse plane.
Lower Appendicular Skeleton

Acetabulofemoral Joint / Hip

  • Coronal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 2
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1

Tibiofemoral Joint / Knee

  • Coronal Plane: Not Applicable
    The tibiofemoral joint does not normally move in the coronal plane
  • Sagittal Plane: Neutral
    Sthira: 2, Sukha: 2, Svadhyaya: 1
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1

The Talocrural Joint / Ankle

  • Coronal Plane: Not Applicable
    The talocrural joint does not move substantially, in asana, in the coronal plane.
  • Sagittal Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 1
  • Transverse Plane: Not Applicable
    The talocrural joint does not move substantially, in asana, in the coronal plane

Foot (Multiple Joints)

  • Coronal Plane: Not Applicable
    The foot does not move substantially, in asana, in the coronal plane.
  • Sagittal Plane: Not Applicable
    The foot does not move substantially, in asana, in the sagittal plane.
  • Transverse Plane: Neutral
    Sthira: 1, Sukha: 1, Svadhyaya: 2
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