Anatomy of a Pose - Laurel Marsh

Tadasana (Mountain Pose)

Though Tadasana may not look like the most exciting asana (posture), it is a key one to practice and understand.  The alignment and structure of Tadasana is echoed throughout most other asanas as it sets the foundation for all other postures.

Benefits:

• Strengthens entire body
• Improves posture & balance
• Teaches proper alignment
• Increases focus & confidence

Key Actions:

• Bring the big toes to touch and separate the heels slightly.  Root down through the balls of the feet and heels evenly as the inner arches lift
• Activate and lift the fronts of the thighs (quadriceps) upward without locking the knees.  Inner thighs rotate in towards each other to create space in the sacrum
• Lightly draw the tailbone downward and lift the back ribs to help soften the front ribs
• Lift the center of the chest away from the naval and broaden across the shoulders as the palms face forward
• Keep the chin parallel to the ground and lengthen up through the neck and crown of the head

Modifications:

• Stand with the heels, sacrum, and shoulder blades against a wall to help with balance and alignment
•  Place a block the narrow way in between the thighs to help activate the legs and feel the inner thighs rotate in towards each other