tada (mountain) + asana (pose)
Also known as Samasthiti (sama= upright/sthiti = stand) Tadasana - a relatively modern pose - isn´t as old as the mountains. The beauty of Mountain is its innate multi-purposeness: it´s a transitional pose from which we initiate standing/bending poses, it´s a mindful pose to improve our posture, it´s a resting pose for both body & mind. As simple as this Beginner-friendly pose may appear, be careful: it´s ridiculously easy to slump into this pose; it´s important to be aware of the position of your feet (are they hip width distance part?), your shoulders, & your neck! This full body grounding pose has a host of variations: we can express the pose with different mudras or arm positions, or we can bend laterally or gently backwards, & is an integral part of our Sun Salutations or Slow Standing Spinal Roll-ups. Standing Backbends will feel especially fabby afterwards. Whichever variation you choose - or don´t choose - just be mindful of your rootedness to the earth as you expand skyward. Repeat: "I am as strong & constant as a mountain". Tadaaaaaaaaaaaa(sana)!
Benefits:
teaches basic alignment for other poses
improves posture
encourages health in all your joints
strengthens thighs, knees, ankles, arches, & buttocks
helps the heart by improving blood circulation
promotes good digestion by creating space in the abdominal cavity
supports better breathing by expanding the intercostal region
energizes, de-stresses, relaxes through your breath-body connection
hones your awareness, focus, & consciousness.
Remember: keep your shoulders open & down, away from the ears as this will help to encourage good posture. Your knees should be directly over your ankles, hips over your knees. Don´t tuck your tailbone as this will push your hips forward & prevent you from forming a long line from your feet through the crown of your head. Speaking of feet, keep your toes active.
Props: Standing with your heels, sacrum & shoulder blades flat against a wall will allow you to check your alignment. Similarly, a block between your thighs will help improve alignment & develop strength in the legs. If you suffer from acute foot or ankle weakness, lie on the floor with your feet against a wall & your toes lifted.
Avoid or modify Mountain Pose if you:
currently have a headache/migraine/vertigo
have sustained knee or ankle injuries
have low blood pressure
suffer from leg, hip, spinal, or shoulder pain
have a severely curved spine or rounded shoulders
have a generally weak body
have balance issues (common among pregnant women & senior yogis).
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