Perhaps you would see this as a resting, simple post, but Tadasana (tah-DAHS-uh-nuh), also known as Mountain Pose in English, makes a great a starting position to prepare for other poses, resting pose, or tool to improve calm focus, balance, and posture. You will be using this pose often. “Tada” and “asana” mean “mountain” and “pose” in the Sanskrit language. It is the basic pose for the remaining standing yoga poses and also the inversions like Headstand or Handstand. The mindset, alignment and muscle movements you learn from Tadasana will apply every time standing yoga postures is done so it is crucial it is done correctly. When you are already familiar with doing a proper Tadasana, you will able to maintain and gain the alignment in other standing inversions and postures.
Once you do a Mountain Pose correctly, you will use pretty every muscle in your body. Your posture will get better and your back pain will be reduced if you practice it regularly. This posture strengthens the buttocks, abdomen, ankles, knees, and thighs. It also reduces the effects of the flat feet, relieves sciatica, steadies your body and mind, brings a calm concentration to yoga practitioners.
Avoid practicing this asana when your blood pressure is low or you have insomnia, headaches or dizzy. Be aware of your own abilities and limits. When you have questions consult your doctor immediately.
First, stand with the arms at the body sides and your feet on the ground together. Press the weight across the arches and balls of the feet. Breathe rhythmically and steadily. Focus your awareness on the current moment, fade away all your day to day concerns and worries.
- Separate the heels and press the big toes together. Raise the toes then spread them. Place them down to the mat, each toe at one time.
- If your body balance is not steady, stand while having the feet at least five inches apart.
- Draw through the heels then straighten the legs. Put the feet firmly on the ground and press evenly all corners of your feet.
- Lift the arches and ankles of the feet. Squeeze the outer shins to each other.
- Next, draw the thighs top up then back, touching the quadriceps. Move the thighs a little bit inward to widen the sit bones.
- Do not round the lower back, tuck in the tailbone slightly. Raise back of the thighs, release the buttocks. Keep the hips even compared to your body center line.
- Put the pelvis into the neutral position. Don’t point the front of hip bones straightforward, not up or down. Draw in the belly slightly.
- Stretch through the torso when inhaling. Exhale then release the shoulder blades from the head to your waist back.
- Broaden the collarbones and keep the shoulders straight with your body sides
- Press the shoulder blades to your back ribs, do not squeeze. keep the arms straight, extend your fingers and triceps firmly. Allow the arms to revolve slightly outward.
- Stretch the neck. Keep your ankles, hips, shoulders, and ears straight in a line.
- Keep the breaths even and smooth. Feel the spine with each of your exhalation. Softly stare toward horizontally. Keep this posture up to a minute.
Since Tadasana is the basics for other standing inversions and postures, it is crucial to learn correctly the alignment. Usually, it means changing the patterns of your body alignment. These simple recommendations will help you with that:
- If you find it hard to balance the feet together, keep the feet apart with a distance like your hip. Once you maintain the balance step the feet closer gradually.
- Pregnant women should widen the stances to feel steady.
- Beginners could practice the posture against a backup wall. The lower back will have a curve, but your shoulders, buttocks and heels will feel the wall gently. Keep the head from your practice wall and the ears straight with the shoulders.
- If you still find it easy, try to close the eyes during the posture.
- You can put the hands and arms in a lot of places. Keep your palms inward and place them in prayer pose to find balance and calmness.
These are some tips to keep your stand straight:
- Build up the posture from the floor. Align the toes, arches, heels, and feet then notice the ankles. Continue to the thighs, calves, and shins. Find the alignment in the belly, pelvis, and tailbone and then the neck, arms, blades, shoulders, and collarbones.
- Lean the whole body slightly forward, to find the balance. Realign yourself and keep your heels, hips, shoulders, and ears in line with the feet.
- Tip the front hip forward to find your balance for the pelvis.
- Correct the alignment each time you go to the yoga class.
Stand Up Tall
The practitioner can do the Tadasana many times in a day: while running, walking, waiting in line. When you have the correct posture, you will find less back pain have a clear, calm mind.