Secrets of Performing Tadasana - Samasthiti, Mountain Pose Technique in Yoga, Benefits of Asana

Tadasana or Samasthiti – the basis for all standing asanas, a resting pose and an effective tool for improving posture; this asana is recommended to be mastered first. The first yoga pose in many traditional schools, as well as the initial asana in the Surya Namaskar sequence.

Technique

Step 1:

Stand straight and connect your feet: the big toes should touch each other, you can slightly spread your heels if necessary. Rolling onto your heels, lift your metatarsals and spread your toes, then gently return them to the mat, stretching your toes along the mat. The entire surface area of your feet should be pressed to the mat - strive to lay even the spaces between your toes and metatarsals into the mat. Roll your feet back and forth, left and right until you feel that the entire surface of your foot is pressed to the floor.

Step 2:

Tighten and pull up the muscles of your thighs, pull up your knees. Push off with the inner part of your ankles to pull up the inner part of your thigh. Turn the upper part of your thighs slightly inward. Tuck your tailbone inward (towards the floor), lifting your pubic bone towards your navel.

Step 3:

Rotate your shoulders in a circular motion downwards. Press your shoulders down, freeing and lengthening your neck. Pull the upper part of your chest up, without lifting your lower ribs. Your arms are calmly extended along your body, but are toned, and do not hang down. Fingers are collected together.

Step 4:

Keep your head straight. Imagine that you are being pulled up by the crown of your head. Your chin should be perpendicular to the floor - not lowered and not thrown back. Your throat is soft, your tongue is relaxed in your mouth.

Step 5:

Hold the pose for 30 seconds to 1 minute, breathing easily. Tadasana is usually the starting asana for all standing poses. But the mountain pose is also useful to practice independently.

Asana Adjustment / Control Points

1. control the weight distribution - it should fall on the entire foot. Do not lean on your heels.
2. stretch the back of your neck and nape upwards, while not straining the side neck muscles too much to avoid stretching;
3. in this asana, the abdomen is not tense, but gently pulled upwards.

Benefits

Contraindications

Preparatory Yoga Exercises

• Adho Mukha Shvanasana ;
• Uttanasana .

Deep Practice

You can improve your ability to maintain balance by practicing this pose with your eyes closed. Learn to balance without being distracted by external stimuli.

Variations

1. You can change the position of your arms in various ways: A. extend your arms upwards, perpendicular to the floor and parallel to each other, palms facing inward (Urdhva Hastasana - arm extension standing); B. interlace your fingers, extend your arms straight in front of your torso, turning your palms away from you, then extend your arms upwards, perpendicular to the floor, so that your palms are facing the ceiling (Talasana - Palm Pose); C. cross your arms behind your back, holding each elbow with the opposite hand (be sure to change the crossing of your arms and repeat the asana).
2. Simplified version If you find it difficult to maintain balance, place your feet a short distance apart. You can perform the asana near a wall in order to control your back. Stand with your back to the wall, touching it with your heels, sacrum and shoulder blades.