(tah-DAHS-ah-na)
Tad = Mountain
Asana = Comfortable seat
(literal translation) or pose, posture.
Note: Tadasana is also referred to as Samasthiti in certain disciplines of yoga
Sama = same, equal, even
Sthiti = to stand, balance
Think about the qualities of a mountain. Tadasana (Samasthiti) is intended to be a place where a strong, unshakeable foundation is established. It is used as a starting point where the intention for the practice is set, and awareness and focus on the breath are initiated.
It is also considered “home base” and should be the place you come to between all the standing poses to reset, recover, and reconnect.
The appropriate distance of your feet from each other in this pose depends on the intention of the instructor and, in large part what their next pose is.
In most circumstances, the pose will be performed as follows:
• Stand with the inner edge of your big toes touching.
• Feet parallel to each other by placing your heels slightly apart, with the second and middle toes pointing forward.
• Toes and bones of the feet spread and increase in surface area.
• Toes remain soft as balance is found over the four corners of the feet, the balls of your feet, and your heels.
• Hyperextension of the legs.
• Toes/legs, turned in or out.
• The knees extend.
• The hips are neutral.
• The shoulders adduct.
• The elbows extend.
• The cervical spine is neutral.
• Allow thigh muscles to be active without locking the knees.
• Sit bones (ischial tuberosity) slightly reach down towards the inside of the heels as the pubic bone, or front of the hip bones, lifts slightly towards the navel. Ideally, hip bones and pubic bone are on one plane, ears are brought back over the shoulders so that the soft palate is parallel to the floor, achieving length through the neck.
• Gaze remains forward.
• Chest and shoulder blades are equally broad and open.
• Release upper trapezius muscles/shoulders, giving space for the neck at the top of the chest bone, and lightly lift.
•Avoid sending chest and ribs out and forward.
•Arms drape beside the body naturally.
•Relax the eyes, tongue, and facial muscles.
•Breathe slowly and with fluidity.
• Anterior or posterior tilt of the pelvis.
• Thigh bones pushing forward.
• Excessive curves in the spine.
• Ribs open or protruding out too far.
• Shoulder shrugged up or jammed down.
• Clenching of the jaw.
• Chin jutting out.
BENEFITS
Improves focus, develops willpower, and reduces mild anxiety.
Tones abdomen & arms.
Improves posture.
Strengthens arches: ankles, knees, thighs.
CONTRAINDICATIONS
Low Blood pressure may cause dizziness if the pose is held too long.
Headache and Insomnia.
MODIFICATIONS/VARIATIONS
During pregnancy, feet should be a little wider for more stability.
Block in between the shins to establish muscular energy.
Block in between the thighs to create an inner spiral and awaken the inner thighs.
Urdhva Hastasana | Upward Salute.
The primary alignment goal in Tadasana is balance: a balance between energy rooting down and expanding upward. The balance of effort and surrender while in the posture.
It deepens the internal conversation with the body to identify asymmetries. It is helpful to teach.
Tadasana at the beginning of the class so students can understand the neutrality of the spine and to learn where they naturally compensate and what muscle engagements are needed in order to balance their bodies. This is a pose that students can take with them off the mat into their daily lives.
Mon – Thur: 9am – 2pm / 5pm – 9pm
Fri – Sun: 9am – Noon
