Tadasana - Mountain Pose

Mountain Pose is a foundational pose. Even though the practitioner appears to be only standing there, the pose is very active. It develops correct posture, whose elements are then brought into every other pose. And once correct posture becomes familiar, the yogi can then take it into everyday life. A long list of ills are caused by habitual poor posture, therefore Tadasana is a must for anyone, at any age or ability.

• To begin, let your stance be hip-bone distance apart, with your second toe parallel to the sides of your mat. Stand evenly on all four corners of the feet.
• Line up your knee cap with the second and third toe. Don't hyperextend (lock) the knees.
• Engage the legs by imagining you are opening a chasm between your feet. Push your feet down into the mat and apart.
• Relax your glutes so that you can make a space for your tailbone to soften down.
• Inhale deeply, and as you exhale, bring your belly button to your spine and then lift it to tuck it under the ribs (Uddiyana Bandha). Continue to breathe.
• Bring your lower ribs back, like you were pressing them into a wall behind you.
• Roll your shoulders back and bring the shoulder blades together.
• Fan your fingers wide.
• To engage the muscles of the arms, imagine you are shooting a beam of light out of each fingertip. Feel the muscles engage from wrist to shoulder.
• Continue to breathe deeply, relaxing the jaw and brow.

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