Mountain (Tadasana) pose is the base pose for all vertical poses. Because standing up seems like a natural thing and does not require any kind of training to do this. Paying attention to this pose is your practice and then taking what you learn into you daily life will not only improve your posture, but also may reduce your chance of developing back pain.  The Mountain (Tadasana) pose offers the experience of “standing on your own two feet” in every way. Learning to center yourself in standing can be done anywhere and anytime; in line at the grocery store, waiting for the bus or while taking to a friend. Practicing Moutanin (Tadasana) pose is one of the easiest ways to integrate your yoga practice into the rest of your life. As you do Mountain (Tadasana) pose feel as though you are tall and broad as a mountain.

Sequence:

1. Stand with your feet a hip-width apart and your arms at your sides. Make sure that your weight is evenly divided between your right foot and your left, and between your toes and your heels.
2. As you breathe in, draw your stomach muscles in and up. Pull your shoulders down, and lower you chin slightly so the back of your neck is long. Feel as though your feet are rooted to the earth, while the top of your head is pulling toward the sky.
3. Stay there for several breaths.

 

Detailed Sequence:
Spread your mat on firm and level surface, and stand on it with our feet hip-width apart. Being by looking at your feet; they should point straight ahead. Judge this by drawing an imaginary line from between your second and third back toward your ankles. This line should be at a right angle to your inner and outer anklebones, as well as parallel to the line of the other foot. Do not try to make your feet parallel by aligning the inner borders along the arches of your feet. If you do, then your feet will probably by turned out, because the front of your foot is wider than the heel.
Next, notice the fronts of your top thighs. They are probably pushed forward. Gently bring the weight of you pelvis back. As you do, you will feel your spine lift. If I looked at you from the side, your outer hip would now be in line with your outside anklebone. Glance down to see if this relationship exists, or stand sideways and look in a mirror the first few times that you practice Mountain (Tadasana) pose.
Draw your shoulder blades down toward our waist just a little, and then bring them slightly together. Make your lin of vision parallel with the floor. For most of us, this requires a slight dropping of the chin. When you stand like this, your spinal curves will be in neutral and thus will be able to bear weight well.
Stand in Mountain (Tadasana) pose for five to seven slow breaths, but try to practice it whenever you can throughout your day. Remember, Mountain pose is a great tool for centering yourself without needing to take a more formal meditation posture.  

How its good for you:
Mountain (Tadasana) pose improves postures. It also builds strength in the back and stomach. It creates an awareness of your general posture especially of the spine. It is centering and when practiced with the eyes close, can help improves balance. The good thing is any one do Mountain (Tadasana) pose including pregnant women.

Caution:
Practice on firm, level and nonskid surface. To avoid lightheadedness, do not stand in Mountain Pose for more than one minute, especially if you have low blood pressure.