Find Answers About Yoga
How to Manage Yoga Positions
Performing a yoga pose properly is essential to receive maximum
benefits to all the areas that it was developed to target.
Tadasana is the stance from which all standing
asansas are begun. This fundamental pose is also known as the
Yoga Mountain Pose, and this posture is completely
Many yoga poses have been developed for strengthening the body
and for improvement of posture through balance. They focus on
knees, thighs and ankles. Placement of feet, the position of
your head, the lifting or extension of different parts of your
anatomy along with focus and breathing all contribute to proper
performance of various yoga poses. You can readily understand
that focus and concentration are required to do them correctly.
Here are a few tips to highlight how to manage or maneuver,
hold, release or extend different areas of your body for the
Tadasana Pose, which is often hard to discern from photos.
Remind yourself of these shortcut summaries when learning
to attain and maintain a proper yoga position with great results.
- Stand with the bases of
your big toes touching and heels slightly apart, balancing
your weight evenly on the metatarsal bones in your feet.
Lift and spread your toes
slowly and the balls of your feet as well.
Return them gently to
Rock yourself back and
forth and even side to side.
You may gradually reduce
this swaying to maintain a standstill, with your weight
balanced evenly on your feet.
- Tighten your thigh muscles and then pull
up on the knee caps, thighs and hips. Do this without tightening
your lower belly.
Pull up on the inner ankles to strengthen
the internal arches.
Next, expand your
chest, neck and spine in this manner:
Thighs should be turned
inward slowly; pull in slightly on your belly.
Picture a line of energy all the way up
along your inner thighs up to your groin.
Envision this energy continue to rise up
the core of your neck, torso, and head, and finally out
through the crown of your head.
Make your tailbone longer towards the floor
and raise the pubis in the direction of the navel.
- Push your shoulder blades into your back,
then broaden them crossways, then release them down your
Lift the top of your sternum straight
toward the ceiling, taking care not to push your lower
front ribs forward.
Broaden your collarbones and suspend your
arms alongside the torso.
The crown of your head should be balanced
over the middle of your pelvis, with the base of your
chin parallel to the floor.
Relax your throat.
Allow the tongue to rest limply on the
floor of your mouth.
Relax your eyes.
Release fingers, drop hands
straight and keep them stiff.
- For the Tadasana, holding the pose for
30 seconds to 1 minute while breathing easily, is satisfactory.