In many series of Yoga Exercises, Tadasana is a position used at the beginning and in the middle and in the end, in which you pay attention to your position, your concentration and your breathing. During intensive Yoga sessions Tadasana makes it easier for you to maintain your meditative focus, as well as to increase and regain it.
- Stand up straight with both feet at hip-width.
- Turn your heels a little outward and let your weight rest on your toes.
- Your arms hang downwards along your body and the palm of your hands point towards your body.
- Now make the back of your pelvis move away from your lower back. You can do this by drawing in your ribs a little in the direction of your belly.
- Breathe in and out a few times with full concentration. Through your breathing place your neck straight over the upper back. It would then feel as if you stretch your body upwards from the neck.
- The shoulders feel broad and are relaxed.
- Your breathing is free and relaxed.
- Look straight ahead of you at a spot within your vision and try to stand motionless with as little effort as possible.
- Whenever you do this exercise, do it with care and always try to increase your focus and your relaxation
Certain practice points that may apply are:
- Feet should be together. If feet are apart, then the heels and big toes should be in one line pointing straight forward.
- Feet should be stretched on the floor, including metatarsals and each individual toe.
- Knees should be tightened and pulled up.
- Hips and buttocks (upper thigh muscles) contracted (upwards).
- Weight should be distributed evenly between heels and toes or else center of gravity is off and hips loosen and abdomen sticks out.
- Broaden chest, roll shoulders back, and move shoulder blades down the back and inwards.
- Continue appropriate pranayama breathing.
- Maintain appropriate bandhas.
- Gaze toward the nāsāɡra dṛṣṭi (Sanskrit: नासाग्र दृष्टि) (the tip of the nose).
Due to the effects of standing, prolonged practice of Tadasana and its standing variations should be done with caution by those who suffer from headaches, insomnia, or low blood pressure.
It is advised to maintain a degree of muscle tension in this asana. Moderate tension in the thighs and hips can help develop positive habits and can increase the musculature in those areas which can help prevent injury. Additionally maintaining a degree of tension requires awareness, which can help prevent injury itself. It is also unlikely to injure one’s self engaged in this asana.
Since the feet serve as a foundation for the rest of the body in this and other standing asanas, the position of the feet should be of high importance. One change in the position of your feet affects posture throughout your body.
Tadasana (The Mountain Pose) is a basic standing pose, where the feet are together and the hands are placed at the sides of the body. Several people practice this pose daily, because of the several Tadasana benefits.
Some of the most common tadasana benefits mountain pose include:
• Promoting happiness and confidence
• Improving body posture
• Creation of space within the body to allow the internal organs to function efficiently
• Helping the digestion process, elimination process and respiration process
• Strengthening the legs and the abdominal area
• Relieving conditions such as sciatica and improving flat feet
• The vertebral column and heart are strengthened. Good for regulating the menstrual cycle.
In order to enjoy the various Tadasana benefits without any side effects, it is important to ensure that it is practiced under the right supervision. The excessive practice of the Tadasana yoga pose could lead to side effects like low blood pressure, insomnia and headaches.