As already explained, Yoga is extensively practiced with focus on all body parts by practicing various asanas (poses) and Pranayama (breathing exercise). Here we try to move our body parts in all possible manners.
There are some asanas which are very fundamental and are used while practicing other asanas. One of them is Tadasana. It is said that from this asana every other standing practice is born!
Meaning of Tadasana:
- Tada means a mountain and Asana means pose. Combine together, it is also called Mountain Pose.
- It is also called Samasthiti in Sanskrit. Sama means upright, straight and Sthiti means still.
- This is the basic standing pose. Here one stands firm and erect as a mountain.
Difficulty Level : 1
Note: Difficulty Level increases from 1 to 10. 1 being the lowest and 10 the highest.
How to do?
Tadasana or Mountain Pose
- Stand erect with feet together, heels and toes touching together. Stretch the toes flat on the floor.(Image: 1)
- Pull the knee caps up and tighten the knees. Contract the hips. Pull up the muscles at the back of the thighs.
- Pull out the chest forward, spine stretched up, stomach in and neck straight.
- Try to distribute the whole body weight evenly on both the feet.
- You can keep the hands at the sides of the legs, keeping the fingers together and pointing downward or can raise them up over the head.
- In case you raise your hands, then inhale while doing so.
- Breathe normally (slow and deep) while in the pose.
- Maintain the pose as long as you can with slow and deep breathing.
Why importance is giving on a standing pose?
Most of us, don’t pay attention on how we stand. Many times we don’t stand distributing our weight evenly on both the feet.
It is said that because of incorrect method of standing, we can acquire specific deformities which hamper the elasticity of spine.
Benefits of Tadasana
- Tones and strengthens knees, back, arms, and thighs. Also works on our core stomach muscles.
- One feels light in the body as the weight is evenly and properly distributed. This feeling helps in providing agility to mind.
- Improves blood circulation, helpful for relieving sciatica and for reducing the effects of flat feet.
- Increases the height of the growing children.
- Regular practice helps in reducing back pain.
- Helps in improving concentration, increasing alertness.
Precautions while performing Tadasana
- People suffering from low blood pressure, headaches should not practice prolonged Tadasana.
- Pregnant ladies, high blood pressure patients also should avoid this asana
- Don’t try to push yourself too much .Do any asana one at a time.Regular Yoga Practice will help you to achieve the required flexibility.
It can be difficult in the beginning to perform this asana while keep the feet together. Initially one can start with some distance between the feet and can gradually reduce the distance.
Also, for a beginner focusing on breath and balance is a real important thing. This asana helps the beginner by guiding them about the correct position.
You can also check further details on this asana here:
http://www.yogaoutlet.com/guides/how-to-do-mountain-pose-in-yoga
