Tadasana
aka: mountain
(tah-DAHS-anna)
tada = mountain
Exercise: Stand with your feet together, pressing your big toe joints firmly into the ground. Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Finding your center of balance bring your hands together to the middle of your chest or raise your hands.
Physical Benefit: Opens the chest.
Mental Benefit: Reduces mind anxiety.
The mountain yoga pose
The mountain yoga pose, or tadasana, is a posture of composure and relaxed strength. Don't be misled by its simplicity. Remember, not all yoga poses need to involve rapid motion to achieve a great result.
Advantages
The root of tadasana, tada, means "mountain". This asana is a great centering or resting pose between other postures in your routine. Many yogis return to mountain yoga pose to regain a breath rhythm before continuing.
The primary benefit of mountain yoga pose is improved posture, but many also experience:
* Relief from sciatica
* Stronger lower body
* Tightened abdomen
Step Into the Pose
To perform the Mountain Yoga Pose:
1. Start by stretching your toes and rolling your ankles.
2. Stand straight and center your weight on all four corners of your feet.
3. As if someone is lifting you up by a string, bring your shoulder blades down into your back.
4. Firm the thighs, but do not lock the knees.
5. Soften the eyes, and let tension drain from your face.
6. Relax the arms at your sides.
7. Keep your chest wide, but do not stick your ribs out to breathe. Let the breath flow from your lower abdomen, rising up and out the nose.
Beginner Tips
Start to understand the form of this pose by practicing against a wall. Bring the shoulder blades down into your back, and rest them, along with your heels, along the wall. Do not rest your head against the wall, as it will not be following the natural curve of the spine that way.
Also, keep your feet a couple of inches apart to improve balance.
As you progress, take a few steps away from the wall.
Advanced Tips
Move out of the pose into more challenging poses, such as tree pose or by closing your eyes.
Anatomical Focus
* Thighs
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Therapeutic Applications
* Sciatica
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Benefits
* Improves posture
* Strengthens thighs, knees, and ankles
* Firms abdomen and buttocks
* Relieves sciatica
* Reduces flat feet
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Contraindications and Cautions
* Headache
* Insomnia
* Low blood pressure
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Beginner's Tip
You can improve your balance in this pose by standing with your inner feet slightly apart, anywhere from 3 to 5 inches.
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Variations
You can alter the position of your arms in a variety of ways; for example: stretch the arms upward, perpendicular to the floor and parallel with each other, with the palms facing inward; interlace the fingers, extend the arms straight in front of your torso, turn the palms away, then stretch the arms upward, perpendicular to the floor, so the palms face the ceiling; cross the arms behind your back, holding each elbow with the opposite-side hand (be sure to reverse the cross of the forearms and repeat for an equal length of time).
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Modifications and Props
You can check your alignment in this pose with your back against a wall. Stand with the backs of your heels, sacrum, and shoulder blades (but not the back of your head) touching the wall.
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Preparatory Poses
* Adho Mukha Svanasana
* Uttanasana
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Follow-Up Poses
* Try to recreate the balanced sensation of Tadasana in all the standing poses.
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Deepen The Pose
You can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.
Partnering
A partner can help you learn about alignment in this standing position. Have your partner stand beside you and check that your ear hole, the center of your shoulder joint, the center of your outer hip, and your outer ankle bone are in one line, perpendicular to the floor.
* Thighs
► ▼
Therapeutic Applications
* Sciatica
► ▼
Benefits
* Improves posture
* Strengthens thighs, knees, and ankles
* Firms abdomen and buttocks
* Relieves sciatica
* Reduces flat feet
► ▼
Contraindications and Cautions
* Headache
* Insomnia
* Low blood pressure
► ▼
Beginner's Tip
You can improve your balance in this pose by standing with your inner feet slightly apart, anywhere from 3 to 5 inches.
► ▼
Variations
You can alter the position of your arms in a variety of ways; for example: stretch the arms upward, perpendicular to the floor and parallel with each other, with the palms facing inward; interlace the fingers, extend the arms straight in front of your torso, turn the palms away, then stretch the arms upward, perpendicular to the floor, so the palms face the ceiling; cross the arms behind your back, holding each elbow with the opposite-side hand (be sure to reverse the cross of the forearms and repeat for an equal length of time).
► ▼
Modifications and Props
You can check your alignment in this pose with your back against a wall. Stand with the backs of your heels, sacrum, and shoulder blades (but not the back of your head) touching the wall.
► ▼
Preparatory Poses
* Adho Mukha Svanasana
* Uttanasana
► ▼
Follow-Up Poses
* Try to recreate the balanced sensation of Tadasana in all the standing poses.
► ▼
Deepen The Pose
You can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.
Partnering
A partner can help you learn about alignment in this standing position. Have your partner stand beside you and check that your ear hole, the center of your shoulder joint, the center of your outer hip, and your outer ankle bone are in one line, perpendicular to the floor.
