Tadasana is the foundation of all standing poses. It is a great starting pose, resting pose, or a tool to get a better posture.
- Stand with your toes touching the ground and heels slightly apart from each other on a yoga mat over a firm surface.
- Lift and spread your toes and lay them softly down on the floor. Adjust your feet and body slowly so that the sole of the feet covers the maximum ground. Rock back and forth, and gradually come to a standstill in a balanced and good posture.
- Inhale and lift your arms straight above the head. Press the shoulder blades into the back and then widen them before releasing. Lift the top of your sternum upwards without pushing the ribs to the front.
- Firm your thigh muscles and lift the knee cap, without putting pressure on the lower belly or hardening it. Lift your inner ankles to strengthen the inner arches and imagine a line of energy along the inner thighs, groin, upper torso, neck, head, and through the crown of the head.
- Turn your thighs slightly inward, lengthen the tailbone downwards, and lift the pubic bone upwards.
- Keep your under-chin parallel to the floor, throat soft, and tongue wide and flat on the floor of your mouth. Keep your eyes relaxed.
- Stay in this pose for 30 seconds to one minute and practice inhalation and exhalation gently. If you experience distress or pain, come out of the posture.