The Pose – Tadasana (Mountain pose)

History/Meaning: Tada in Sanskrit means a mountain. The body once in this pose stands tall, steady and as strong as a mountain.

Level: Beginner

Execution: Begin standing with the feet together, big toes and heels touching (the feet may also be hips distance apart). The four corners of the feet (ball mount of the big toe and little toe and either side of the heel) are pressing firmly into the earth, the legs and spine are straight and strong, the hips are slightly tucked under (tailbone and pelvis move forward), the shoulders are relaxed down the back, the heart is open (chest is lifted) the crown of the head is reaching up, and the arms and hands are reaching down to the earth (arms can also be raised over the head with or without the palms touching). Remember to soften the shoulders and neck.

Visualization Concepts – Envision the body as a mountain firmly planted into the earth while reaching into the sky- being stretched in two different directions. The hips down to the feet succumb to gravity and reach down while the spine to the crown of the head reaches up toward the sky. Use the breath to help you envision the energy flow as noted below.

Technical Instructions – To the casual observer this is a passive pose, however in actuality the entire body is active and the energy is free flowing through the straight unobstructed line created. The feet are the grounding element (what connects us to the earth) so take a few breaths to shift the weight between the toes and heels, then settle the weight between the two extremes. Inhale lifting the toes, spreading them and energizing the lower leg. Allow this line of energy (breath) to continue as the kneecaps are raised engaging the thigh. Keep the energy moving by tucking the pelvis engaging the lower abdominal muscles clearing the way to the upper abdominals, chest and crown of the head. Once the energy reaches the crown exhale allowing the flow to continue down the back of the head and neck, releasing the shoulders down the back sending the energy into the hips, legs and finally returning to the feet. For the first round of breath leave the toes lifted, then mindfully ground them without losing the center of gravity correctly resting between the heels and toes.

Benefits –

• Strengthens and tones the legs, feet, knees and legs
• Lengthens and increases the flexibility of the spine
• Teaches proper standing posture
• Creates straight line for energy to flow
• Aids in development of balance and strength in preparation for standing balance variations

Contraindications -

• Care should be taken if have knee injuries or weakness

Avoid –

• Locking the knees
• Holding the breath
• Tensing the neck, shoulders and/or face

Modifications – As noted above the feet may be hips distance apart and the arms can be raised overhead with the palms together or apart. With arms overhead the upper body can arch back into a backbend. If prone to locking the knees, keep them slightly bent while still lifting the kneecaps.

Variations –

• Vrksasana or tree pose
• Utthita Hasta Padangusthasana or big toe balance

Counter Poses –

• Uttanasana or standing forward fold with knees bent

Author note –Cindy Limeberry

Cindy is the founder of After The Masters, Art and Yoga Studio in Western North Carolina. Yoga, especially the practice of pranayama, has transformed her life by alleviating the asthma symptoms that have challenged her since birth. Read her story at http://www.afterthemasters.org .