image | @katyschereryoga
Tadasana or Samasthiti
(tada: mountain | asana: pose)
(sama: straight, upright, unmoved | sthiti: standing still, steadiness)
straight ahead or tip of the nose
Mountain pose is the foundation of all poses. It’s a great way to check your posture, alignment, and core activation. When done with correct alignment, the pose creates resistance in the body. By keeping the shoulders back, there’s a tendency for the lower back to arch, but by tucking the tailbone, the core muscles activate and the spine stays neutral.
Tadasana is a grounding pose. Feel yourself rooted on the floor and as stable as a mountain.
According to Iyengar, Tadasana teaches us how to stand correctly. An act one might think is natural requires mindfulness.
Align & Deepen
Root all 4 corners of the feet on the floor. Then lift all toes and slowly place them on the floor with control, starting with the big toe, and the little toe last.
Big toes touch with the rest of the foot a sliver apart. If this feels uncomfortable, you can have the legs hips-width apart. Toes should be pointing forward and feet parallel to each other.
Lift up the kneecaps to engage the whole leg with the thighbones rolling inwards. Pelvis is slightly tucked, keeping a neutral lower back.
Let the chest puff up and the shoulders move back and down in Tadasana. Keep the neck relaxed and the face soft.
Chin is in a neutral position with the crown of the head reaching for the sky.
Revel in the full extension of the spine. Create space and breathe easy.
About the pose: sensations | effects
People do not pay attention to the correct method of standing…This can be noticed by watching where the soles and heels of the shoes wear out. Owing to our faulty method of standing and not distributing the body weight evenly on the feet, we acquire specific deformities, which hamper spinal elasticity. Even if the feet are kept apart, it is better to keep the heel and toe in a line parallel to the median plane and not at an angle. By this method, the hips are contracted, the abdomen is pulled in and the chest is brought forward. One feels light in the body and the mind acquires agility. If we stand with the body weight thrown only on the heels, we feel gravity changing, the hips become loose, the abdomen protrudes, the body hangs back and the spine feels the strain and consequently we soon feel fatigued and the mind becomes dull. It is therefore essential to mast the art of standing correctly.Iyengar | Light on Yoga
Hand variations for Tadasana: Urdhva hastasana or upward salute: hands overhead with palms together, hands in prayer, or hands overhead parallel to each other.