Lesson 1 Tadasana （Mountain Pose）山式

Tadasana(tah-DAHS-anna)tada = mountain

一、Step by Step

1.Stand with the bases of your big toes touching,heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor.Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.

2.Firm your thigh muscles and lift the knee caps,without hardening your lower belly. Lift the innerankles to strengthen the inner arches, then imaginea line of energy all the way up along your innerthighs to your groins, and from there through thecore of your torso, neck, and head, and out throughthe crown of your head. Turn the upper thighsslightly inward. Lengthen your tailbone toward thefloor and lift the pubis toward the navel.

3.Press your shoulder blades into your back, thenwiden them across and release them down yourback. Without pushing your lower front ribsforward, lift the top of your sternum straight towardthe ceiling. Widen your collarbones. Hang yourarms beside the torso.

4.Balance the crown of your head directly over thecenter of your pelvis, with the underside of yourchin parallel to the floor, throat soft, and the tonguewide and flat on the floor of your mouth. Softenyour eyes.

5.Tadasana is usually the starting position for allthe standing poses. But it's useful to practiceTadasana as a pose in itself. Stay in the pose for 30seconds to 1 minute, breathing easily.

Benefits

1.Improves posture

2.Strengthens thighs, knees, and ankles

3.Firms abdomen and buttocks

4.Relieves sciatica

5.Reduces flat feet

Contraindications and Cautions

1、Headache

2、Insomnia

3、Low blood pressure

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