Standing Poses
Tadasana (Mountain Pose)
Level: All levels
Category: Standing Pose
Tada = Mountain.
The basic standing pose. Simple, yet important enough to take the time to consider mindfully. Acts as both a starting point and a place of return. Allows the body, nervous system and awareness to integrate what it has experienced before proceeding on to the next thing.
Organizing the pose
• Bring the feet together so that the inner edges of
big toes touch and the ankle bones touch.
• Lift and spread the big toes in towards each other and the little toes away from each other.
• Plant the toes down without losing the spread.
• Bring the thighs back to stack the hips up directly above the ankles.
• Stack the shoulders directly above the hips.
• Stack the ears up directly above the shoulders.
• Reach the arms down the sides of the body.
• Roll the shoulders back and bring the shoulder blades inwards, flat against the back ribs.
• Look straight ahead.
• Hold this position for several breaths.
• Lift and spread the big toes in towards each other and the little toes away from each other.
• Plant the toes down without losing the spread.
• Bring the thighs back to stack the hips up directly above the ankles.
• Stack the shoulders directly above the hips.
• Stack the ears up directly above the shoulders.
• Reach the arms down the sides of the body.
• Roll the shoulders back and bring the shoulder blades inwards, flat against the back ribs.
• Look straight ahead.
• Hold this position for several breaths.
Practice Points
• Balance the weight evenly between all parts of the
foot and between the left foot and right foot.
• Gently lift the the kneecaps.
• Ground down through the feet and draw the thighs up.
• Move the thighs back and take the tailbone forward at the same time.
• Soften the lower abdomen, lift the upper abdomen.
• Lengthen the sides of the trunk.
• Broaden the chest and collarbones.
• Soften the gaze.
• Gently lift the the kneecaps.
• Ground down through the feet and draw the thighs up.
• Move the thighs back and take the tailbone forward at the same time.
• Soften the lower abdomen, lift the upper abdomen.
• Lengthen the sides of the trunk.
• Broaden the chest and collarbones.
• Soften the gaze.