(tah-DAHS-anna)
Tada= Mountain

Tadasana is one of the most common poses in yoga. In vinyasa yoga, it frequently starts a sequence and is the beginning and end to our Sun Salutes (Surya Namaskar). Although it may look simple, Tadasana is a VERY active pose. In this pose, we may have a tendency to over compensate from our slouching throughout the day and try to straighten our body by pushing the shoulders too far back and sticking our chest out. Rather, try to find a neutral position and symmetry by first finding your ground in this pose.

1. Bring your feet together with the outer edges of your feet parallel with the sides of your mat. Lift your toes, spread them and place them back down. Ground the toes, balls, heels and outer edges of the foot as you lift through the arches of the feet.

2. Firm your thigh muscles and lift the knee caps, lift the inner thighs to the groins. Imagining a line of energy moving from the inner thighs and groins to the torso. Turn the thighs slightly inward, lengthen the tailbone through the floor.

3. Press your shoulder blades back for a moment and then widen them, finally releasing them back down.

4. Without pushing your lower ribs forward, lift your chest upward, widening the collar bones. Spread your fingers and reach your fingertips toward the floor. Chine is level with the floor, crown of the head toward the ceiling.

5. Move the energy in your spine from your feet, to the thighs, through the chest, and through the crown of the head.

6. Hold and breath.

7. When you feel ready, release the pose and shake your body out.