Tadasana
Mountain Pose improves your posture and body awareness while also strengthening your legs and establishing proper alignment.
Tadasana may not appear to be much, but keeping your body active and aligned is difficult.
You're not just standing anywhere. You must be aware of every part of your body and its role in stacking your bones and keeping your spine long.
If you engage your leg muscles as strongly as possible, you may even break a sweat.
Mountain Pose's basic alignment carries over to many of the other standing postures (Warrior I, or Virabhadrasana I, for example) and inverted poses (Handstand, or Adho Mukha Vrksasana) that you'll do.
How to do
Tadasana
Step 1
Lift your toes and spread them out, then lower them to form a wide, solid base.
If you feel uncomfortable,then you can separate your heels slightly.
Step 2
Allow your feet and calves to sink into the floor.
Draw your quadriceps (the muscles on the front of your thighs) upward, causing your kneecaps to rise.
Step 3
Pull your thighs inwards.
Maintain your spine's natural curves. Pull your stomach by drawing it in slightly.
Step 4
Check that your collarbones are wide and your shoulders are stacked over your pelvis.
Shrug your shoulders up to your ears, then roll them back to release the shoulder blades that run down your back.
Step 5
Allow your arms to hang naturally, elbows slightly bent and palms facing forward.
Your neck is long, your chin is neither tucked nor lifted, and the crown of your head is raised toward the ceiling.
Step 6
After you've checked all of your alignment points, hold this position for 5 to 10 breaths.
Benefits of
Tadasana
Mountain Pose improves your posture and body awareness while also strengthening your legs and establishing proper alignment.
Tadasana may not appear to be much, but keeping your body active and aligned is difficult.
You're not just standing anywhere. You must be aware of every part of your body and its role in stacking your bones and keeping your spine long.
If you engage your leg muscles as strongly as possible, you may even break a sweat.
Mountain Pose's basic alignment carries over to many of the other standing postures (Warrior I, or Virabhadrasana I, for example) and inverted poses (Handstand, or Adho Mukha Vrksasana) that you'll do.
Cautions of
Tadasana
Unless you are dizzy or lightheaded or have extreme vertigo, mountain is a generally safe pose.
When pregnant, you may require a wider stance to feel stable.
Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.