Standing hatha yoga postures, performed in MBSR in the second half of the course. Includes Tadasana (mountain pose), bends, twists — all with the principle: slowly, with the breath, with full attention to the sensations. Mountain pose itself has become a metaphor for inner stability.
Step-by-step guide
- Stand in Tadasana — feet shoulder-width apart, feel the roots of the feet, the body vertical and stable
- Perform movements slowly: side bends, raising the arms, gentle twists
- In each pose — seconds of presence: what is happening with the breath? With the sensations in the legs, in the spine?
- Move from pose to pose with awareness, not mechanically
- Close with Tadasana: feel the stability, the rootedness
When to use
- Weeks 5–8 of MBSR
- Work with "losing the ground under the feet", anxiety
- Strengthening bodily stability and grounding
Key phrases
Feel how the earth holds you. You do not need to do anything — just stand.
Follow-up questions
The spine is vertical. What do you notice in this position?
Alternative phrasings
Tadasana is not a pose. It is the intention to be here, vertically, stably.
Warnings
- ⚠️ Balance problems, dizziness, limited mobility — adapt or skip
- ⚠️ Do not force the depth of the poses
Source: Kabat-Zinn, J. (1990). Full Catastrophe Living, Part I, Ch. 7
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.