In the Mountain Pose, or Tadasana, you imitate a mountain by standing upright and immutable. It is a preparatory yoga asana to many others.
Steps
Method 1 of 2: Get in the Starting Position
Step 1. Stand up on the mat with your feet together
If you are stiff, spread them slightly apart. The chin should be pointing down, and the arms dangling over the hips. Relax your shoulders and fix your gaze a few meters in front of you.
Method 2 of 2: Execute the Position
Step 1. Close your eyes and focus on your feet
Your goal is to picture yourself firmly planted on the ground.
Step 2. Move gently back and forth on the toes and heels to distribute your weight evenly across the soles of your feet
Step 3. Gently stretch your toes to rest on a firmer base
Step 4. Open your eyes and look straight ahead again
Step 5. Bend your knees slightly and then straighten them to stretch the joints
Make sure your knees are perfectly above your ankles.
Step 6. Sway the pelvis so that the coccyx aligns with the spine
Your goal is that your hips are the same height to avoid additional pressure on the back and knees.
Step 7. Extend the spine upward by pushing the chest away from the stomach
