Tadasana (Mountain Pose)

(tah-DAHS-anna)
tada = mountain

Benefits: creates balance and harmony in the body and inner awareness. Some teachers have described it as being "equal standing pose".

Step by Step

1) Stand with the big toes together and the heals slightly apart. Lift your toes up, spread them out and let them fall back to the ground. Strengthen your ankles. Be sure not to lock your knees. Your legs should be strong but not firm.

2) Relax your buttox and allow your pelvis to float. Engage your core strength and feel your lower back to extend.

3) Allow your front ribs to sink into the body. Extend the arms down the sides.

4) Allow your shoulders to relax and allow your shoulder blades to sink down your back.

5) Your gaze should be forward and your chin should point down a little to allow your cervical spine (neck) extend.

6) Don't be too rigid in this pose there is strength in the pose yes but allow the energy to move freely throughout your body.

7) Tadasana is usually the starting position for all the standing poses but it's useful to practice Tadasana as a pose in itself.