The tadasana in yoga is a basic standing posture and the starting pose for many other yoga poses. The following is a detailed explanation of Yoga Mountain Pose:
Tadasana Movement Explained:
1.*Starting Pose:**
Stand on a yoga mat with your feet together and the soles of your feet perfectly against the ground.
Spread your toes so that they point forward and distribute your weight evenly between your feet.
2.*Stance Adjustment:**
Adjust your stance to the central axis of your body, making sure your head, shoulders, hips, knees, and ankles are in a straight line.
Tighten your legs slightly, but don't push too hard, and keep your muscles relaxed.
3.Spine Straightening:
Slowly straighten your spine so that your body is vertical, taking care not to arch or hunch.
Retract your chin slightly so that your cervical spine is extended, and your eyes are fixed ahead or closed.
4.*Arm Relaxation:**
Hang your hands naturally at your sides, palms facing your body, and your fingers spread out naturally.
Pay attention to the shoulders to relax and not shrug them.
5.Align Joints:
Make sure the hips, knees, and ankles of both legs are aligned.
Tilt your hips slightly to straighten your spine.
6.*Breathing Adjustment:**
Inhale deeply and feel the expansion of your abdomen and chest.
Exhale slowly and completely, taking care to maintain your body stability as you exhale.
7.*Inner Focus:**
Concentrate on your breath and feel the sensations in every part of your body.
For a meditative inner tranquility, hold this position for 15 seconds to 1 minute.
8.*Exit Pose:**
Slowly untie your legs and return to a standing position.
Before performing other yoga poses, take a break and feel the sensation of standing.
Notes:**
Avoid exerting too much force and keep your movements comfortable.
If you have balance problems, you can open your heel slightly to improve stability.
If you are pregnant, have high blood pressure or have other health problems, you should do it under the guidance of a professional.
Yoga Mountain Pose helps to improve the body's balance and posture, as well as help to focus and regulate breathing.