Yoga Basics - Mountain pose - Tadasana - Master basic yoga poses in 2 minutes
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Hi I’m Adrienne and this is Yoga Basics. Setting a Strong Foundation with Tadasana.
Let's begin at your base. Stand with feet parallel, toes pointing forward.
Experiment with the placement of your feet--you can stand with feet together, in a pose know
as samasthiti or equal steady pose. Big toes touch, leaving a slight space between the
heels.
Or, the more traditional pose begins with feet hip-width apart. Another variation, feet
can be shoulder width apart. I feel most comfortable with feet hips-width apart, but choose the
variation that works best for you.
Next, rock back slightly on the heels lifting your toes. Slowly place them back down one
at a time. Imagine each foot as a block and strive to ground down evenly through all four
corners.
Center the knees directly over the ankles and hips directly over the knees. Engage the
thighs and calves, keeping the knees soft.
Allow your tailbone to descend as the navel lifts in and up. Lower ribs absorb in toward
the body.
Extend the spine by rooting down evenly through both feet and lengthening through the crown
of the head.
Widen across the collarbones by rolling the shoulders slightly down and back. Allow the
arms to hang heavy, turning the palms to face each other.
Balance the head directly over the shoulders, chin parallel to the floor. Soften your gaze
and remember to breathe.
Release all muscular tension that isn't necessary to maintain the pose.
Still feeling strong and steady as a mountain. Creating a solid foundation for your yoga
practice.
