Tadasana (Mountain Pose)

Lain’s Posture Diary: I have decided that in order to really remember what I’m learning in my training with the Yoga 4 Love program, I want to put all of the interesting bits from the books for each pose in a little blog entry, along with a photo of myself. I will site my sources at the beginning of each section.

“Yoga 4 Love’s Big Book of Yoga Postures” Lisa Ware E-RYT 500:


Benefits: Improves posture, relieves sciatica, reduces flat feet.

Variations: arms upward, interlacing fingers and extend them straight in from of torso, cross arms behind back.

“The Key Muscles of Yoga” Ray Long MD:

The erector spinae and quadratus lumborum lift and straighten the spine in Tadasana. Increase the lung volume during inhalation by contracting the accessory breathing muscles in various combinations.

“The Complete Book of Vinyasa Yoga” Srivatsa Ramaswami:

The first pose, known as the hill pose, posture that lends itself to a variety of vinyasa sequences. Exercise the entire body. When practiced regularly, tadasana will instill a good sense of balance and mental calm.

Both feet together, ankle bones touching. The muscles in lower extremities should all be relaxed. Knees relaxed but not bent. Lift the chest slightly, and bring shoulder blades together

“Relax & Renew, Restful Yoga for Stressful Times” Judith Lasater PhD:

Standing Well: Mountain Pose

Standing in the postural awareness. Like the mountain poised between heaven and earth, this pose establishes a foundation through the legs and feet and encourages the lift of the spine.

Stand with feet hip-width apart. Adjust the pelvis so that it sits exactly over the tops of the thighs. No “locking the knees”. Eyes should be level with the horizon . Your legs should feel active but not tight.

It gives the practitioner confidence, and conveys a sense of poise and self-esteem.

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