Tadasana: the technique of performing the pose of the mountain and its modifications

The mountain pose (tadasana) is the fundamental yoga pose of all that are performed in the stance. It is designed for beginners. It is often used to prepare for other postures, but it can also be performed on its own, primarily to improve posture.

Benefits

Compliance with the technique of performing tadasana improves posture and perception of the body, straightens it, strengthens the legs, establishes good alignment. Despite the fact that it looks quite simple, keeping the body tense and aligned is hard work. You need to not just stand, but be aware of every part of the body and the role that it plays in holding the spine for a long time. The use of the tadasana technique also lies in the fact that it helps strengthen the joints, muscles of the legs, back and buttocks, and helps to reduce pain in the spine.

Step-by-step instruction

1. Feet should be standing together, big toes touching.
2. Then you need to raise all your toes, fan them and lower them to create a wide, solid foundation. You can slightly raise the heels if the ankles touch each other.
3. The legs should stand firmly on the floor and have four points of support: the base of the little finger and thumb, the external and internal points of the heel zone.
4. Knees must be tensed to activate the thigh muscles.
5. Both hips should be turned slightly inward.
6. It is necessary to maintain the natural curves of the spine.
7. The stomach should be tightened and slightly pulled.
8. After that, you need to shrug, trying to raise them to the ears, and then return to their original position - this allows you to relax the shoulder blades.
9. Hands should hang naturally, elbows are slightly bent, fingers are closed, and palms are turned to the hips.
10. The neck should be extended, the chin not lowered and not raised, and the crown of the head rises to the ceiling.
11. The breathing should be even and relaxed, the gaze focused on one point.

After all alignment points are checked, you need to take five to ten breaths, keeping yourself in this position. Photo tadasana help with its development.

Common mistakes

Hurry on doing. Since this pose looks so simple, it is tempting to neglect its importance or to rush. However, when performing tadasana, you must be careful.

The correct position of the body. It can be checked if you perform tadasana, leaning his back against the wall. It is necessary to make sure that the heels, the sacrum and the shoulder blades touch the wall.

Variations

In some cases, you can use other options. So, if when performing the tadasana technique it is difficult to stand together or maintain balance, you can put your legs a little wider, using this option until the position becomes stable.

You can complicate the task and perform the tadasana technique with your eyes closed, challenging your sense of balance.

Safety and Precautions

This pose is considered safe if dizziness does not occur during the performance of the tadasana technique. During pregnancy, you can use a wider position to feel stable.

Modification

Tiryaka Tadasana is a more sophisticated version of the mountain posture. When performing it, it is necessary to make inclinations to the left and to the right, as far as possible, with straight arms closed in a “lock” above your head and with your palms facing up. This yoga asana stretches the ribs and lateral muscles, as well as all tight joints above the waist. As a result of their stretching during the asana, all body fluids, such as blood, lymph and others, are distributed more smoothly, which improves health and metabolism.

By regularly practicing thyro-tadasana, you can reduce body fat and strengthen the side of the lower back. The practitioner must be aware of the nature of the breath — inhale and exhale.

When squeezing the spinal nerve, the practice of tiryaka-tadasana can help reduce pressure, but this does not always happen. In some cases, the nerve may be pinched even more, which will cause additional problems. For sciatica or problems with intervertebral discs, possible side effects should be considered. In addition, performing this asana can cause dizziness in people suffering from spondylitis, high blood pressure and dizziness. If this happens, stop immediately. In any case, care must be taken and practice the asana at a slow pace.

Tiryaka Tadasana Technique

1. Execution begins with a mountain pose.
2. Legs are placed at a distance of 15-20 centimeters from each other, body weight is evenly distributed between both legs.
3. Then you need to bend your knees slightly, relax your hips and straighten your legs.
4. The fingers of the hands are twisted and put on the head with palms.
5. Then exhale, and while inhaling, stretch out your arms and turn your palms toward the ceiling.
6. Feel the density of the feet, stretch up.
7. On the exhale, bend to the left, stretch out and fix this position. The arms are straight at the elbows. Remain in this position for 15-30 seconds. Even breathing, the body relaxes in this position.
8. On inspiration - straighten and stretch up.
9. As you exhale, repeat the exercise to the right.
10. With a breath, straighten up.
11. Exhaling, lower your arms down, put your feet shoulder width apart, relax and restore breathing.

These movements make up one cycle. The whole complex includes 8-10 such cycles.

At the end, at the exit, the hands fall down, and then they are parted in a natural position on the sides of the body.

Execution Features

When tilting, the upper shoulder should be pulled up toward the sky, and the lower should be slightly advanced. Each slope should be slightly lower than the previous one.

Benefits

Tiryaka-tadasana stretches and contracts paravertebral muscles - when bent to the right, the muscles of the left side are stretched and vice versa. People who stay in the same position for a long time at work, at school or elsewhere will benefit from this practice: stretching and contracting relieves fatigue and tones muscles.

When joints are stretched, fluids and nutrients penetrate them more easily. In addition, this asana stimulates peristalsis, thereby improving digestive function and relieving constipation.

People suffering from spondylitis or inflammation of the vertebral joints benefit from the regular practice of Tiryaka Tadasana. Pregnant women are recommended to practice it to improve digestion, breathing, relieve back pain and muscle pain, and in adolescents and young people, asana helps to correct scoliosis.