Mountain Pose (Tadasana) is the foundation for all standing postures.  It’s also a pose in its own right.  Practicing Mountain Pose helps to strengthen your roots, shoulders, core, balance, confidence, and stability.  This pose is accessible for all levels and although it may seem simple, you will find something new each time you practice Mountain Pose.


Practicing Mountain Pose on Moss Beach in Half Moon Bay 

with my favorite furry girl, Blueberry.  


Mountain Pose Tadasana

  • Stand with your feet hip-width distance apart or bring your big toes to touch.
  • Root down through the ball mounds and heels of your feet.
  • Wiggle all ten toes and lift your knee caps up to engage your quadriceps.
  • Inhale, sweep your arms overhead.
  • Dial your thumbs back and your pinkies forward to spin your palms toward each other.
  • Engage your triceps and energize through your finger tips.
  • Melt your shoulder blades down your back to soften your shoulders away from your ears.
  • Lengthen through your midsection to find a tall spine.
  • Gaze forward and reach the crown of your head toward the sky.
  • Keep one point of focus (drishti) or close your eyes to challenge your balance.
  • Tilt your tailbone down and hug your front ribs in to ignite your core muscles.
  • Lift up and out of heart center as you keep your abdominals engaged.
  • Hold and breathe for 4 to 8 rounds of elongated inhales and exhales.



If you have tight shoulders, bring your arms wider then shoulder-width and slightly forward

If you have a shoulder injury, bend your elbows and “cactus” your arms or bring your hands to heart center.



Strengthens shoulders.

Lengthens spine.

Improves posture.



Mountain Pose increases focus and concentration.

It also builds confidence and greater awareness.

If you practice this pose with your feet together, you may feel your body gently swaying. Notice this without judgment and bring your attention to your breath.



Mountain Pose activates your root chakra (also known as Muladhara).  This is the first of 7 main chakras in the energetic body, located at the base of your spine.  The color of this chakra is red.  This chakra represents our most basic need for home, stability, safety, and connectedness.  When you connect with your root chakra through Mountain Pose, you will feel grounded, calm, restored, and stable.



Like other standing postures, Mountain Pose roots us down as it uplifts us.  Practice this pose for several rounds of breath, play with your arm placement (straight overhead or at heart center) and even try with your eyes closed.  Bring all of your attention to your breath and notice how this energizes your spirit and quiets your mind.



Coach Jentry


Gumsaba Fitness Class schedule Monday 12/28/15

5:30AM Sunrise Danville Womens class – Coach Briana – AMRAP ATTACK

5:30AM Sunrise Danville Mens class – Coach Joel – AMRAP ATTACK

6AM Sunup Morga Womens only Class – Coach Michelle & Coach James – AMRAP ATTACK

8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Joel – TRX AMRAP ATTACK

9AM Sunshine Walnut Creek Womens only class – Coach Briana – AMRAP ATTACK

11:00AM Cytosport Bodyweight Training – Coach Michelle (private class) 

12:00PM Cytosport TRX Foundations – Coach Michelle (private class)

2PM Cytosport Vinyasa Flow Yoga – Coach Michelle D (private class)