Tadasana – Mountain Pose
You may think this is one trivial posture and that is something way too easy to perform. Actually, Tadasana is one of the most important yoga asana and it is one of the most difficult because of the focus and the engagement you have to put in this kind of posture. This is a yoga foundation you really can’t skip to perform a whole yoga session with an open mind and a conscious body.
Tada means mountain and Sama straight, motionless and standing. It is also called Samsthiti which instead stands for stability and firmness. Tadasana is the base standing posture where it is real estate and right just like a mountain. It is only an apparently very simple asana, it actually requires balance along the vertical axis of the body that passes through the skull’s head and falls between the feet. Tadasana is the position that precedes and follows the other standing positions, and when we return after a challenging sequence, it is as if we had climbed a mountain to collect the transformative effects and benefits of the practice. It is also where you start and end the famous sequences called Sun Salutation (Surya Namasakara). When you perform this posture properly you gather the awareness of your body and muscles before continuing and take your yoga practice to the next level in a healthy way.
Stand on your mat and join the heels and the ankles. Stretch your toes bases well to spread them over the floor. Try to touch the entire base of the foot on the ground. Now moving the weight of the body forward slightly raise the heels. Then move the weight backwards by lifting the tips of your fingers.
Just as you did before, move the body weight just to the left, slightly raising the part of your foot and then the opposite side, shift the weight to the right by lifting the left side. These forward, backward, and lateral movements help distribute the weight evenly on both feet and on the entire plant that lies on the ground. All this is intended to help you find your center and improve your groundwork.
At this point, to stabilize the position, lighten the quadriceps slightly and pull the rocks up. The coccyx should go down, just contracting the muscles behind the thighs, and at the bottom of the buttocks, the pubis should be raised and moved to the navel.
At this point you can:
Raise your hands and keep them stretched over your head.
Raise them and join the palms over your head
Hold them along the hips with their palms facing their thighs
Hold them along the sides with the palms facing forward
This is completely up to you. You can choose whatever makes you feel comfortable.
Now breathe deeply, keep your balance, relax your neck, shoulders, throat, and eyes, and try to stay in Tadasana as much as possible. If you can keep your eyes closed, otherwise keep them open and fix a point in front of you, it will help keep you in balance. Start with 30 seconds or 1 minute and as you practice you can increase the amount of time you spend in this posture.
Benefits of Tadasana
Usually you do not pay attention to the correct way to stand. Some people pour body weight more on one leg or hold a foot slightly turned on one side. Others still discharge their weight more heavily on the heels, on the tips or on the inside or outside of the feet. As soon as you start doing yoga you immediately realize your imbalances. They are also easily recognizable by the way they wear their shoes. Due to improper posture, imbalances arise which ultimately affect the whole body and in particular the spine. Yoga generally has enormous benefits and one of the many is to correct the wrong posture.
Let’s see all the benefits that can make the correct and constant execution of Tadasana.
With this position you learn to stand in the right way, distributing the weight on both feet as if the entire plant of each one.
It improves overall posture in the body.
There is strengthening of the thighs, knees and ankles
It improves and tends to wipe out foot problems such as flat feet and cable feet
There is a toning of the buttocks.
It is useful in the first six months of pregnancy.
Activate the first chakra (Muladara).
It gives a sense of lightness.
Tadasana is the first position you should learn when you start doing yoga. It is important that you learn how to do it properly because it is the base of all the other standing positions and if you do not do it well, you may be hurting all the other positions. If you are a new yogi, I suggest you to stay in Tadasana for some breath between running one position and the other. It will help you focus your mind, improve your posture, rest and align your body in a better proper way.