Tadasana (Mountain Pose)

Alternatives
Yoga

Tadasana (Mountain Pose)

A basic asana, it is ideal for the new yoga practitioners. Tadasana is also a preparatory asana for the standing poses. Though it is one of the easiest asanas, it is not as simple as it looks. It may seem as if you are just standing there, but bringing the body into a proper alignment and keeping it that way, takes quite some effort.

Instructions:

• Stand with your feet together, hands at your sides and gaze fixed in front.

• Straighten your posture and bring both the big toes together.

• Bring both the inner heels in contact with each other (If your ankles or knees are knocking together uncomfortably, separate your heels slightly)

• Keep each foot’s inner arch raised.

• Extend the toes outward and away from each other.

• Stand with your weight evenly distributed on both the feet.

• Tighten up your upper thighs’ muscles so that they are firm turned slightly inward.

• Pull up your kneecaps.

• Push into the floor with your feet.

• Firm the belly, drawing it in slightly.

• Raise your rib cage up from the front and back.

• Expand the chest.

• Stretch your hands downward.

• Straighten up your neck and stretch it so that the crown of the head rises towards the ceiling.

Beginners: Make a conscious effort to aligning your posture in a way that maximises the weight borne by your bones, minimising muscular work.

Advance: Strive to achieve a refined inner awareness. You may try raising your arms above your head while retaining the alignment.

Benefits:

• Postural can be cured by this posture.

• Strengthens legs and ankles.

• Tones the leg muscles.

• Helps relieve and prevent aches and pains in the back and neck.

• Firms abdomen muscles.

• Helps relieve sciatica.

• Reduces flat feet.

Contraindications/Cautions:

• Headache

• Insomnia

• Low blood pressure

• Keep your weight evenly distributed on both legs and centred on each foot.

• Tadasana should always be a very inwardly active and focused posture.