If you ever want to become proficient in the standing poses, then you have to master the Tadasana otherwise known as the Mountain Pose. It is a great pose if you are looking to improve posture, practice a resting pose or a starting position.
How it’s done
- Fan the toes and lift them up and then drop them on the mat to make a solid wide base. Separate the heels slightly to keep the ankles from knocking together.
- Engage your quadriceps, let the kneecaps rise and then rotate the thighs inward to widen the sit bones. Do this while drawing in the belly slightly and maintaining the natural curvature of the spine.
- Widen the collarbones and ensure that the shoulders are directly above the pelvis. Now raise your shoulders and then move them back to releases the shoulder blades down the back.
- With your arms hanging naturally, palms facing forward and elbows bent slightly
- Stretch the neck and have the chin neither lifted up nor tucked down while the crown is lifted and approximating the ceiling.
- Hold the position for half a minute to a minute and take 5 to 10 breaths
- Reduces flat feet
- Improves posture
- Helps firm buttocks and abdomen
- Relieves sciatica
- Strengthens ankles, knees and thighs