First Weeks Flow
1. Remain as natural as you are when standing.
2. Keep the feet together, Big toes touching with out heels slightly apart.
3. Rest the feet flat on the ground and stretch all toes.
4. Heels should not come off the floor, pushing through the toes and heels, activating the Marma Points drawing up through the arch of the feet.
5. Tighten the knees and pull up the kneecaps. Compress the hips and pull the muscles at the back of the thighs up.
6. Keep the spine erect, raise the sternum and expand the chest.
7. Keep the stomach in and the neck straight.
8. Do not lift the shoulders when you keep the arms by the sides of the body, fingertips extending downwards and palms facing the thighs.
9. Stand still for 20 to 30 seconds and breathe normally.
• The asana tones the leg muscles and removes stiffness in legs and hips.
• It relieves backaches and neck sprains and straightens the ankles and neck.
• Tadasana is useful for an alert body and mind. It induces lightness and agility. If practiced as in the picture here, it also relieves stiffness in shoulders and back and tones ankles and knees.
- Low blood pressure
Modifications and Props
You can check your alignment in this pose with your back against a wall. Stand with the backs of your heels, sacrum, and shoulder blades (but not the back of your head) touching the wall.
Deepen the Pose
You can challenge your balance by practicing this pose with your eyes closed. Learn to balance without any reference to the outer environment.
A partner can help you learn about alignment in this standing position. Have your partner stand beside you and check that your ear hole, the center of your shoulder joint, the center of your outer hip, and your outer ankle bone are in one line, perpendicular to the floor.
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