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Mountain Pose (Tadasana) - [tah - dahs - anna]
- Tada = mountain
Although this pose seems effortless, Tadasana is
wonderful for improving your posture and alignment, toning the
spinal nerves, and creating a sense of awareness through the body.
It can be used as a resting pose or a preparatory pose for almost
any standing asana.
- Stand with your feet together
with the big toes and heals touching. Ensure that your toes
are in alignment. If this is uncomfortable or causes instability,
give your feet several inches of room, but no wider than hip
width apart.
- Lift the toes into the air,
spreading them out then planting firmly into the ground. Center
your body so that you feel your weight evenly distributed through
the bottom of your feet.
- Firm the legs without locking the knees. Pull
the ankles slightly apart lifting the arches of your feet. Feel
the grounding of your body through the legs as you root them
into your feet and into the ground.
- Arms are relaxed at the side of the body; shoulders
pull slightly away and back from the ears opening the chest.
Pull the pubic bone inward allowing the tailbone to point towards
the floor, lengthening the entire spine through the neck and
top of the head.
- Standing still, go through the body with your
mind and your breath, starting with your toes and travel up
through your ankles, legs, pelvis, abdomen, chest, shoulders,
neck and head. Here use your "internal mirror" making
tiny adjustments to align the pelvis, chest and head. This will
create a feeling of being totally within your body. Eyes can
be open looking straight ahead or for more of a challenge closed.
- In the final phase of this pose, your chin should
be level with the floor. Stay with the breath. Use the breath
to enhance the sensations in the body.
Benefits:
- Improves alignment and corrects poor posture
- Strengthens ankles and feet; firms thighs and
buttocks
- Helps relieve shortness of breath, especially
in pregnancy
Modifications/Cautionary Notes:
- For those who may need extra support, it
may be helpful to stand against a wall with your sacrum and
shoulder blades lightly touching the wall or stand facing the
wall using your hands for support.
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