Step 1: Setup
Start in a stable base and organize feet, pelvis, and spine.
Tadasana (Mountain Pose)
ā¤¤ā¤žā¤Ąā¤žā¤¸ā¤¨ | Standing Asana practice details from Nirog Yoga
Introduction
Tadasana is the foundational standing posture that teaches rooting through the feet and length through the spine.
Key Alignment Cues
- Stand with feet hip-width or together and spread the toes evenly.
- Lift kneecaps gently and engage thighs without gripping the glutes.
- Lengthen tailbone down and crown of the head up.
- Relax shoulders and keep breath smooth and natural.
Benefits
- Improves postural alignment and body awareness.
- Builds stable standing mechanics for all other poses.
- Creates calm, centered attention before practice.
Precautions
- Keep knees soft if there is hyperextension.
- Use a wall for support if balance is unstable.
Modifications
- Stand with feet hip-width apart instead of together for better stability.
- Practice with back against a wall to feel neutral alignment.
Common Mistakes
- Locking the knees and collapsing weight into heels.
- Lifting the chin and compressing the back of the neck.
Practice Rhythm
Recommended hold: 5 to 10 breaths
Breath pattern: Slow nasal breathing with equal inhalation and exhalation.
How to Practice (Step-by-Step)
- Stand tall with neutral pelvis and even weight on both feet.
- Lift through the spine while keeping jaw and shoulders relaxed.
- Maintain steady breathing for 5 to 10 breaths.
- Release awareness slowly and continue to the next pose.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Move into full expression gradually with controlled breath.
Step 3: Exit and Reset
Relax arms and shoulders, then re-ground in neutral standing.