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Tadasana is a yoga pose performed in a standing position. It is a balancing pose in which one's weight is entirely supported by one's toes. The pose can help you get rid of back pain, improve posture and strengthen thighs. It is performed in the following manner-
Step 1- Stand in an erect position with your big toes touching each other.
Step 2- Raise and fan out all your toes off the floor. Bring them down slowly and create a broad and firm base for the next phase of the pose. If your ankles are touching each other uncomfortably, then part your heels slightly.
Step 3- Distribute your weight evenly on all the four corners of your feet.
Step 4- Rest your calf and feet firmly into the floor, creating an immovable position.
Step 5- Focus on your quadriceps muscles and pull them upwards. This would cause a rise in your knee caps. Allow this to happen.
Step 6- While attempting to rotate both the thighs in an inward direction, create a situation in which the sit bones in your body get widened. Once they are wide enough, try to tuck in your tail bone between them.
Step 7- Pull your stomach in as slowly as possible. Also, do not do it to the limit. It should be a relaxed and easy pose.
Step 8- Spread the collar bones of your shoulder, ensuring that they become parallel to the pelvis.
Step 9- Lift your torso up while pushing your head towards the ceiling and sliding your shoulders backwards. In the process, you would easily feel an elongation of your neck.
Step 10- Breathe out and slowly come back to the original standing position.
Practice of Tadasana leads to a resurgence in confidence. Besides helping you improve your posture, it helps to increase space within the body. This additional space provides ample amount of area for proper functioning of the internal organs; they work more efficiently which has a positive impact upon your health.
Tadasana may be slightly difficult to perform for beginners. Hence, beginners can make use of some props. A wall can be the most helpful prop that one can find. Beginners can align their body with the wall to ensure that they are standing in an erect, upright manner.
Also, beginners can try out some other related poses of yoga in order to loosen up their body. These are-
* Uttanasana
* Adho Mukha Svanasana
* Sun salutation
When you become adept in this pose, you can try out other variations of the standing pose. One example of such a variation could be Urdhva Hastasana. This pose is a very similar to Tadasana except for the fact that the hands are raised above the head.
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