Mountain Pose – Tadasana

Did you know? That standing mountain pose will help you to stand with more confidence in correct posture. The basic alignment points in mountain pose are essential for all other poses and will help you progress.

Benefits: Tada in Sanskrit means mountain. Practising this pose gives rise to a sense of stability, stillness, steadiness and powerfulness associated with mountains. Tadasana is a base pose and therefore the foundation for all the standing postures. Coming back to this pose in between the other standing poses brings the mind and body back to stillness and gives one the opportunity to bring the mind back to this present moment.

Step by Step Instructions:

Begin by standing in the middle of your mat.

If you have lower back, hip, knee or ankle problems or if you are
pregnant or menstruating you will need to practise this pose against
the wall, with your feet hip width apart.

Otherwise stand with your feet together, so that your toes are in line with one
another and your big toes and inner ankles are touching.

Allow your weight to spread and release evenly over your big toe mound,
little toe mound and middle of the heel bone. Now lift and spread
your toes as wide as possible so that you can feel these points clearly.

By spreading your toes you begin to activate your inner, outer and
transverse frontal arches of the feet. These arches support the feet
and the weight of the entire body so it is important that they are consciously active.

Lay your toes back down on the floor, keeping the width and length you
have just created, checking that you are standing on both feet evenly.

When you have created balance in your feet your weight will fall directly
on the middle of the arches of the feet.

Lift your kneecaps and ensure that they are facing straight forward. Lift
your inner and outer thighbones up towards your pelvis.

Move your trochanter bones in toward one another and broaden the top of the sacrum.

Lengthen the back face of the sacrum and lift the front face of the sacrum up
towards the diaphragm. These actions will encourage your ischium
bones to point directly downwards while engaging and lifting your 
mula bandha.

Broaden the spines of your scapula and your collarbone notches vertically.
Keep this broadness and then descend the spines of the scapula toward
your sacrum. These actions will open your chest and heart
chakra.

Have your arms by your sides with your palms facing your thighs and your
fingers pointing down. The back of the arm and the triceps muscles
lengthen toward the little finger. The arms are alive and active but not tense.

Let the sides of your neck and crown of your head float up toward the sky.

Relax your face, broaden the skin on your forehead and soften the front of your throat.

Allow the breath to be long, smooth and even.

Everything Else:

Level: 1
Props required: Not Required
Movement Type: Standing
Sub Movement Type-A: Strengthening
Sub Movement Type-B: Meditative
Main Anatomical Focus: Whole Body
Secondary Anatomical Focus: Mind
Physiological Focus: Nervous System

Therapeutic Focus: Flat Feet, Mild Depression, Poor Posture

Contraindications:If you have Lower Back, hip, knee or ankle problems, or if you are pregnant or menstruating you will need to practice this movement against the wall with your feet hip width apart.

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