MOUNTAIN POSE
Tadasana
(tah-DAHS-anna)
Tada=Mountain
Mountain Pose in my opinion is the most balanced pose you can be in. In Tadasana you will achieve “neutral spine”. This is the only asana you can find neutral spine, which makes sense because we are standing animals and this is our normal, basic posture. The body extends upward, with the base as firm as a rock; the mind is steady and attentive. Tadasana teaches balance, centering and evenness and direction of extensions.
Steps:
- Stand straight, facing forward. Bring the bases of your big toes together so they touch, heels lightly apart. This places the outsides of the feet parallel to each other. Press down through the four weight-bearing parts of the foot. If you lift your toes, you will feel the connection with the earth under the pad below your big toe, again on the pad found below the baby toe, and then on each side of the heel. Imagine that energy is flowing from your feet down through these four points (apana vayu).
- Now lift your toes and stretch them forward from the centers of the arches and gently lay them back down on the floor. Then lift your heals, extend them back for the centers of the arches and then set them back down. Make sure your feet are balanced from side to side and front to back.
- Imagine a spot directly below the weight-bearing point under the big toe and another one under the weight-bearing point of the baby toes. Find a third point in the center of your heal. Now imagine that upward moving energy from the earth is flowing up through this triangular shape on the bottom of your foot (your instep). This is udana vayu.
- Extend the legs up vertically. Firm your thigh muscles and lift the kneecaps, without hardening the lower belly. Lift the inner ankles to strengthen the inner arches, then drive your energy all the way up your inner thighs to the groin and up through the core of your torso, neck and head and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone towards the floor and lift the pubic bone towards the navel.
- Lift the diaphragm and the rib cage, opening the diaphragm and the floating ribs outward. Move the thoracic spine and the back ribs in. Lift the collarbones and open the chest by widening the front ribs away from the sternum. Feel the internal opening of the chest. Press your shoulder blades into your back, then widen them across, and release them down your back. Keeping the abs stabilized, lift your sternum straight towards the ceiling. Widen your collarbone.
- Turn the upper arms out and stretch the arms down, palms facing the thighs, and relax them by your sides. Reach your fingers long. Remember that the palms face your body as they do in a natural stance.
- Stretch the neck up. Lift the sternum and extend the front of the neck from the jugular notch. Do not tense the throat or the neck.
- Make sure your head is directly over your shoulders by lining up the occipital bones directly above your shoulders and directly above your hips. Tongue is soft off the top of your mouth and throat is soft. Soften your eyes.
- Hold pose for at least 30 seconds taking long deep breaths.
Moderations and Props:
Try standing with a block between the thighs and the feet a little wider apart.
Variations:
Try Tadasana with your arms reaching over your head. (Urdhva Hastasana-upward hands). You can also place your hands in Anjali Mudra at heart center.
Benefits:
Improves posture, strengthens thighs, knees and ankles; firms abdomen and buttocks, relieves sciatica, and reduces flat feet
Contraindications:
Headaches, insomnia and low blood pressure