Stand in Tadasana

2. STAND IN TADASANA (Mountain Pose)

Set a timer and stand in Tadasana. Spend five to 10 minutes in the pose if you have an established practice, less if you're just starting out. Even one timed minute can be illuminating.
Stand at the centre of your mat. Press your big toe mounds and little toe mounds into the floor. Press your inner heels and outer heels into the floor. Move your front thighs toward your back thighs. Bring your weight into your heels as you continue to press your toe mounds down. Lengthen from the back of your waist to your buttocks. Lift your side ribs. Widen your collarbones. Gently draw your fingertips toward the floor to move your shoulder blades down your back. Press the bottom edge of your shoulder blades into your rib cage and lift your chest. Then stay in Tadasana until the timer goes off.
If you want to move into stretching your arms up, or placing the hands in namaste, or reverse namaste, then follow your body's lead, but don't move your feet.
Continually return your awareness to your feet and legs, to lifting your side ribs, and to creating length from the back of your waist to your buttocks.
When the timer goes off, fold into forward bend (Uttanasana), step back into downward facing dog, stay for several breaths and then fold into pose of the child.
Benefits: Holding Tadasana lets you practice steadiness and concentration in a pose that is not challenging. By spending time in the pose you will learn the subtle balance required to just stand still. And because Tadasana is the basis of all other poses, time spent in Tadasana helps you achieve alignment in more challenging poses.
Sequence: Take five minutes for this practice whenever you have the time. You can also practice Tadasana in the supermarket checkout line, at the bus stop, or at any time you can pay attention to the way you are standing. In a longer practice, try holding Tadasana for several minutes before beginning the standing poses, and again, at the end. Notice how the feeling of the pose has changed.
Sanskrit corner: Say tah-DAHS-anna. Tada means a mountain. Asana means pose.

Yoga on 7th is owned by Mary Balomenos and Eve Johnson. Practice tips ©2006 Eve Johnson. The information in Practice Tip of the Week is of a general nature and is not to be taken as medical or other health advice. Permission to re-publish an individual issue is given, once the following conditions are met: Yoga on 7th is given proper recognition as author of the piece; a link to Yoga on 7th's website is published; the piece is not modified in any way; subscription details for Practice Tip of the Week are provided; Yoga on 7th is informed of the re-publication.

		2. STAND IN TADASANA (Mountain Pose) Set a timer and stand in Tadasana. Spend five to 10 minutes in the pose if you have an established practice, less if you're just starting out. Even one timed minute can be illuminating. Stand at the centre of your mat. Press your big toe mounds and little toe mounds into the floor. Press your inner heels and outer heels into the floor. Move your front thighs toward your back thighs. Bring your weight into your heels as you continue to press your toe mounds down. Lengthen from the back of your waist to your buttocks. Lift your side ribs. Widen your collarbones. Gently draw your fingertips toward the floor to move your shoulder blades down your back. Press the bottom edge of your shoulder blades into your rib cage and lift your chest. Then stay in Tadasana until the timer goes off. If you want to move into stretching your arms up, or placing the hands in namaste, or reverse namaste, then follow your body's lead, but don't move your feet. Continually return your awareness to your feet and legs, to lifting your side ribs, and to creating length from the back of your waist to your buttocks. When the timer goes off, fold into forward bend (Uttanasana), step back into downward facing dog, stay for several breaths and then fold into pose of the child. Benefits: Holding Tadasana lets you practice steadiness and concentration in a pose that is not challenging. By spending time in the pose you will learn the subtle balance required to just stand still. And because Tadasana is the basis of all other poses, time spent in Tadasana helps you achieve alignment in more challenging poses. Sequence: Take five minutes for this practice whenever you have the time. You can also practice Tadasana in the supermarket checkout line, at the bus stop, or at any time you can pay attention to the way you are standing. In a longer practice, try holding Tadasana for several minutes before beginning the standing poses, and again, at the end. Notice how the feeling of the pose has changed. Sanskrit corner: Say tah-DAHS-anna. Tada means a mountain. Asana means pose. Yoga on 7th is owned by Mary Balomenos and Eve Johnson. Practice tips ©2006 Eve Johnson. The information in Practice Tip of the Week is of a general nature and is not to be taken as medical or other health advice. Permission to re-publish an individual issue is given, once the following conditions are met: Yoga on 7th is given proper recognition as author of the piece; a link to Yoga on 7th's website is published; the piece is not modified in any way; subscription details for Practice Tip of the Week are provided; Yoga on 7th is informed of the re-publication.