AnatomyChest, Feet, Legs, Pelvis, Ribs, Spine
Tadasana (tah-DAHS-anna) tada = mountain
- Decompresses the spine
- Strengthens the entire leg and pelvic girdle
- Tones the abdominal muscles
- Ignites the nervous system
- Improves posture
- High blood pressure
- Ground through your feet. Spread all 10 toes and find equal weight in the four corners of your feet: the ball mound of the big toe, the ball mound of the little toe, the outer heel, and the inner heel.
- Firm your quadriceps and slightly rotate the inner thighs backward.
- To engage your core, lengthen your tailbone and draw your pubic bone up, as your draw your hip points in toward your navel.
- Breathe into your back body and lift your sternum.
- Root your shoulder blades against your back ribs.
- Lift through the crown of your head and soften your gaze.
MODIFY OR REPLACE
- Bring feet hip-distance apart.
- Practice anytime in your sequence.
- Mountain pose is a precursor to all standing postures.
- Ground through the four corners of your feet.
- Pull your hip points in toward your navel.
- Breathe into your heart and soften your shoulders.
- Lift through the crown of your head.
- Upward Salute (Urdhva Hastasana)
- Equal Standing (Samasthiti)
WATCH OUT FOR
- Hyperlordosis of the lower back
- Lower ribs jutting out
- Chin pushed forward