Asana Spotlight: Tadasana |Mountain Pose
Tadasana or Mountain Pose is considered a basic standing pose and is safe for beginners.
Tadasana is part of the Family of Foundational Yoga Poses, a collection of poses that act as the essential building blocks of a strong physical practice. Foundational poses are used to build upon and are effective prep and counterpose to many other asanas. They help us become more aware of habitual patterns of asymmetry in our bodies. They teach symmetry and are strengthening and stabilizing.
How To: Mountain Pose⛰
Begin at the top of your mat in a natural stance, feet slightly apart.
Hips are stacked above feet. Heart over hips.
Now start to ground down from the bottom of your feet by pressing into the four corners of each foot. Try lifting your toes and rooting through the 4 corners (the ball joint under the big toe, the ball joint under the pinky toe, and the 2 corners of the back heel.) Once you are fully planted, lower your toes to the ground.
Draw the energy upward by lifting the calf muscles, knee caps, engaging the quads, and engaging the core.
Rotate your inner thighs back, spreading your sitting bones and dropping your tailbone toward your heels. This lengthens your lower back and lifts the front of your pelvis slightly. (Be sure to maintain the natural curve of the spine)
Find length in the spine as the lowest part of your abdomen lifts and engages and your tailbone roots.
Lift and broaden your chest by drawing your shoulders back and your shoulder blades down. (roll them up and down)
Palms are facing the front of the mat. Fingers are relaxed
We are giving equal attention to rooting and rising.
Lift through the crown of the head, keep gaze level and soft. Chin draws back toward the base of the spine.
Breathe deep.
To exit the pose: Relax your arms and legs and stand with a neutral spine.
Benefits ☺
Promotes safe, healthy alignment of the body and its flow of energy
Creates balance and body awareness
Improves posture by restoring natural alignment and adaptability in feet
Strengthens feet and ankles
Alleviates fatigue
Energetics ☽☉☾
Grounding
Centering - pulls scattered energy in
Lengthening
Stabilizing
꩜ Balances Chakras 1 - 7
Caution ☝
Those suffering from balance and stability issues as a result of neurological disorders should use care. Also, people suffering from headaches, insomnia, and low blood pressure should use caution when practicing static standing poses for an extended length of time.
