TADASANA

Description

TADASANA Asana group: standing poses Translation of the name from Sanskrit: • tada — mountain. 1. Setup Starting position: stand with the feet together or hip-width apart, the weight even on both feet. Press the feet into the mat, engage the thighs, tuck the tailbone slightly, pull the abdomen in. Lengthen the spine, lift the chest, relax the shoulders down. The arms along the body, the palms facing the thighs. The chin is level, the gaze forward. Breathe evenly. Hold, feeling the body rooted and long. 2. Simplified and advanced variations Simplified variations: • keep the feet hip-width apart for stability; • stand with the back against a wall to feel the alignment. Advanced variations: • raise the arms overhead (Urdhva Hastasana); • balance on the toes. 3. Injury prevention Do not lock the knees hard. Keep the weight even on both feet. Do not push the chest forward at the expense of the lower back. Keep the neck long.

Effects

• calm_mind
• strength
• balance