Tadasana (Mountain Pose)- Recap for Fundamentals Class

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When climbing life’s mountains it is necessary to provide for yourself a firm and solid foundation so you can get through the peaks and valleys with as few bruises as possible.  Tadasana (Mountain Pose) is one of the most foundational poses in yoga from which all the standing poses stem.  Just like in life, in yoga, it is important for you to have a steady foundation for a safe and magnanimous practice.

Here is some important alignment from the summit to the peak (aka from the feet to the head)…

Feet:

Stand on your mat with your feet hip distance apart, toes facing forward.  Ground all four corners of your feet into the mat (base of the big toe, inside of the heel, base of the pinky toe, outside of the heel).  Spread your toes.  Feel the energetic lift of your arches reaching all the way to your groin and continuing through the crown of your head.

Knees, Thighs, Hips and Lower Back

Firm your thighs by lifting your knee caps (not locking them).  Draw your thighs back feeling your sit bones spread (place a block between your thighs and draw it back). Feel your tailbone reaching towards the ground without flattening your lower lumbar region (as you draw your tailbone down, you’ll feel the block move slightly forward).

Shoulders and Chest

Drop the tops of your shoulders away from your ears. Draw the shoulder blades down your back and then kiss the tips of the shoulder blades together.  As your shoulder blades spread across your back you should feel a nice opening of your chest and collar bones.  Be careful not to push your ribs out.  Think about your sternum (the bone that connects the ribcage) as a sword in its sheath.  A sword does not bow, but comes straight out of the sheath. This will help you lift and expand your chest, without pushing those ribs forward.

Neck and Head

Move the base of your skull back so that your ears come in line with your shoulders.  Keep your chin parallel to the ground.

Allow your arms to dangle at your side.  Welcome to Tadasana.

Come back next week as we tackle Vrksasana (Tree Pose).

Check out Yoga Journal for additional information about Mountain Pose.Image

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