Tadasana

Tadasana, also referred to as Mountain Pose, is a standing asana with a grounding foundation for all other asanas. Experiencing a stable foundation creates a support starting from the ground up, which extends throughout the body. The support invokes an awareness of equal standing (samasthiti), as well as connecting mind, body, and spirit during the process. The developed awareness brings a better understanding of equanimity, which allows one to move with more grace and happiness.

When teaching the asana, one must first balance the weight of their feet from front to back, inside and out, equally while in a standing position. The contraction of the quadriceps is recommended while slightly rotating the femur internally as the femur is pressed back. The rotation eases the body into pelvic neutrality, as it creates space between the bones of the body. Opening the hip flexors, and strengthening the core will help the stability within the pelvic neutrality, allowing the spine to sit in it’s natural curvature. Guided breathing exercises after pelvic neutrality will help stabilize, and lengthen the spine. Internally broadening the sternum allows the shoulder blades to naturally draw back while staying in alignment. The collarbone can be broadened by lifting the shoulders towards the ears, then drawing them back, while staying in alignment with the mid to lower areas of the spine. The position of the neck can be adjusted accordingly by using the ears to measure in line with the shoulders, then lowering the chin slightly to elongate the spine from the back of the neck. The crown of the head will now be parallel to the sky, which grants the cue for opening, allowing one to fully experience the benefits of Tadasana.