Tadasana

Tadasana

Tada = Mountain

Mountain Pose

In Tadasana, the opposing actions create a pose that is solid & steady, like a mountain.

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Basic Form:

1.  Stand straight & tall, with the inner edges of your feet together.  Stand evenly in both your left & your right foot, and also between the front & back of each foot.

2.  Harden your thigh muscles by drawing up on your kneecaps & straightening your legs completely.  Roll your inner thighs back toward the wall behind you.

3.  Lengthen your tailbone down toward your heels & release your lowest ribs back toward your spine, as you grow taller by lifting up from the very center of your chest (sternum).

4.  Keep your shoulders rolled back & draw your shoulder blades down your back.  Extend your fingertips toward the floor, palms facing in.

5.  Gaze straight ahead  & reach the crown of your head for the ceiling.

6.  Continue all these actions for up to a minute.

Beginner’s Tips:

Practicing Tadasana with a brick between your thighs can help bring awareness to some of the more subtle actions of this pose.

You may also find it useful to stand with the inner edges your feet a few inches apart for balance.  Make sure the outer edges of your feet are parallel.

Subtle & Advanced Practice:

You can challenge yourself & deepen your experience of Tadasna by practicing with your eyes closed.  Use your ‘inner eye’ to find your alignment & balance.

Benefits of the pose:

While Tadasana is most often used as the starting point for (or resting pose between) other standing poses, it is an extremely beneficial pose in it’s own right. Tadasana teaches balance, improves postures, helps reduce flat feet, and may relieve sciatica.

Contraindications:

Tadasana is a pose that can be done by almost everyone.  Anyone suffering from insomnia, low blood pressure, or has a headache should not stay in Tadasana for very long.