Tadasana – Mountain Posture
(tada – mountain)
- Come to standing posture.
- Stand straight with the feet together, the inner heels and big toes touching each other. (For beginner can keep feet apart for hip distance wide).
- Lengthen all the toes flat on the floor.
- Straighten the knees and pull the knee-caps up. While inhale contract the hips and pull up the muscles of the thighs, Keep the stomach in, chest forward, spine stretched up and the neck straight.
- Inhale, and lift your hips, stomach in, rib cage up, chest up, neck and head straight.
- Make sure you are not bearing the weight of the body either on the heels or the soles, it should be evenly distributed on both feet and firmly grounded, by adopting mountain pose (Tadasana).
- Place both palms together in front of the chest (Namaskara Mudra).
- Align whole body evenly both left and right side of body.
- Remove lower back pain and reduces breathing rate, improves lungs holding capacity.
- Strengthen ankle, knee, hip, spine and shoulder joints.
- Establishes a state of concentration and calmness in mind.