Tadasana is typically the starting position for all standing postures. As simple as it may seem, it is important to have a base upon which to build a practice. Body awareness and proper alignment all begin with Tadasana. It is the foundation.
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Step by Step
Stand with the feet parallel, gently touching or parted. Lift and spread your toes along with the balls of your feet, then relax them down on the floor. Balance your weight evenly on both feet.
Firm your upper leg muscles without strain and slightly lift the knee caps, remembering not to harden your lower abdomen. Picture a line of energy beginning in the feet and moving up through the crown of your head. Lengthen and straighten your spine into alignment.
Hang your arms beside the torso while gently pressing your shoulder blades into your back, widening your collarbones.
Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Breathe easy. Soften your eyes.
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Benefits
* Improves posture
* Strengthens thighs, knees, and ankles
* Firms abdomen and buttocks
* Relieves sciatica
* Reduces flat feet
Variations
* Bring the hands to heart center, palms touching, elbows bent.
* Lift the arms over the head, perpendicular to the floor and parallel with one another, palms facing inward.
* 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).
Contraindications and Cautions
* Headache
* Insomnia
* Low blood pressure
Mountain Pose
Play around with practicing Tadasana as a pose in itself, nothing before or after. Stay in the pose for 30 seconds to 1 minute, breathing easily. It can be a great way to calm and mindfully begin your day or means to slowing down and centering before bed.
I hope you all are having a wonderful week!
Namaste.
Tara
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