English: Mountain Pose
Sanskrit: Tadasana also called Samasthiti
Tada means mountain Sama means unmoved Sthiti means steadiness
Stand strong, steady and unmovable just as the mountain does. It is unperturbed by the happenings around it – whether storm or shine. As we stand in Tadasana we are reminded of this inherent strength, stability and steadfastness within. We are reminded that we too can remain calm even though we are within the storm, calm even though the sun shines brightly upon us all the while we focus on our higher Self.
- Feet together or slightly apart if you feel steadier, or have lower back or knee stiffness
- Spread the toes, really connect to your mat, to earth with each entire foot – toes, inner and outer edges, heels.
- Close your eyes
- Start with the soles of the feet – gently rock your weight back and forth until you find the weight of your entire body balanced, evenly resting on your feet.
- Open your eyes, gentle drishti
- A slight bend in the knees will activate the legs
- Then slowly straighten knees pulling knee-caps upwards towards the thighs
- Knees over ankles, hips over the knees
- Tuck the tailbone under just until your abdomen engages
- Gently lift the chest
- Shoulders are soft, away from the ears
- Arms relaxed and beside the body palms facing toward the thighs
- Chin drawn slightly toward the throat, throat is relaxed
- Connect to Ujayi breathe
This is Tadasana
Anatomy of Tadasana – Basic Joint Positions
- The knees extend
- The hips are neutral
- The shoulders adduct in Tadasana
- The shoulders flex in Urdhva Hastasana
- The elbows extend
- The cervical spine is neutral in Tadasana
- The cervical spine extends in Urdhva Hastasana Upward salute
- The shoulder blades adduct and depress slightly
Standing correctly, not only in Tadasana but generally distributes weight evenly over the feet. This has a positive effect on spinal health.
“Even if the feet are kept apart, it is better to keep the heel and toe in a line parallel to the median plane and not at an angle…the hips are (then) contracted, the abdomen pulled is pulled I and the chest is brought forward.”