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Tadasana -- Mountain Pose

Tadasana is the foundation for all standing asanas. It is the epitome of proper posture and spinal alignment, maximum breath control and focus and concentration. Tadasana awakens us to ourselves, to the subtlest of physiological, mental and emotional sensations. When we become aware of what is truly happening within ourselves, we can develop new approaches and techniques in coping and maximizing all the moments of our lives.

As in all Hatha Yoga asanas, Tadasana begins with an exquisite awareness of our physical selves. This awareness is the beginning -- the surface, the first moment of a deeper experimentation and understanding. Leaving all else aside, let's discuss the physical components of Tadasana.

Begin by standing in your natural position and become aware of all that is going on within you.

How do your knees feel?
Is your chest or abdomen tightened?
Are you clenching your toes or locking your jaw?
Is your forehead furrowed and lined?

Take several minutes to conduct this assessment. Notice the quality of your thoughts. Are you beginning to become bored? Are you wondering when you are going to do something?

Notice everything without judging or attempting to change anything. Become aware of your breath -- when your muscles tighten, when they relax -- what happens when you inhale, what happens when you exhale? Slowly focus your attention on preparation for Tadasana.

Begin from the Earth and work upward.

Visualize that you're standing at the center of a clock. Ahead is 12:00, behind is 6:00, left and right are 9:00 and 3:00, respectively. Stand with the outside edges of your feet parallel. Toes pointing to 12:00. Heels pointing to 6:00. As you make the adjustment, notice what happens to your knees and lower back. Very often, the knees will turn somewhat inward and the buttocks and lower back will bow outward. This is the start of poor posture, lower back pain, loss of strength in the lower back. Above all else, the proper postural alignment must be maintained whenever in Tadasana and in all postures that emanate from Tadasana.

To adjust your posture and insure health and strength for your spine:

Visualize your pelvic girdle -- see the bowl of the pelvis as it rests in your lower torso
Slowly rotate the pelvis under and forward - toward your pubic bone -- feel the back loosen

Note: This pelvic action is often practiced lying on your back on the floor

Notice when you lie down that you lower back is curved and raised off the floor
Consciously rotate the pelvis as described above until you feel your lower back come to rest on the floor
Notice when muscles tighten and which loosen

When the pelvis is correctly rolled forward, whether lying down or standing, these are the muscles that should be engaged:

the inner thighs
the lower buttocks

These are the muscles that should not be engaged:

the lower back
the knees

At this point, you may be wondering when the actual Yoga will begin. As you read further and practice on your own, you will come to know that everything is Yoga. Complete awareness, focus, relaxation coupled with strength -- this is the practice. The asanas are wonderful, true, but every moment, from preparation to completion, is an opportunity to enlighten yourself. Take the time that this requires. I promise you that you will realize the benefits in the rest of your practice.

You are now in the proper spinal alignment and posture. What comes next? The legs themselves.

The knees are relaxed but not limp. Your legs are straight but your knees can wiggle. They are not locked. Become aware of your calves. You will want to feel the calves in all your standing asanas. The calf muscles are stretched so that you can feel your calf reaching straight down through your foot, through your heel, and into the floor. What you accomplish is to use the muscles to support you, not the knees or any other joints of the body. To repeat, this is the essence of your practice. The more alert and aware you are of your alignment, the easier and healthier and more rejuvenating the asanas will be.

Your body is now fully prepared.

Inhale, allowing your abdomen to relax outward, but maintaining the erect spinal posture. Exhale, drawing your abdomen inward and feeling the muscles support your back. Inhale once again and rotate your arms, from the armpits, outward, so that your elbows are facing inward toward your sides. This breath is wonderful! Feel your whole body breathing in. Exhale, stretching your arms, from the shoulders through the fingers, toward the floor. Feel the release throughout the inner arm. Inhale, bringing your arms directly outward to your two sides, backs of your arms parallel to the floor. Your pinkies are toward the front, thumbs toward the back, palms up. Exhale and stretch again. Feel the connection, stretching from your sternum (breastbone) through your pinkies, and from your spine through your thumbs. Inhale, stretching upward from your hips, through your waist, ribs, armpits, arms, continually raising your arms throughout the inhale until your palms touch above your head. Maintain this position in one of two ways: either interlock your fingers and extend your index fingers, or press your palms together, interlock your thumbs, and extend all the other fingers upward.

You are in Tadasana

This is Tadasana. Feet grounded. Crown of head reaching and pressing upward. Spine elongated, open and relaxed. Allow your eyes to focus but not stare. Find a spot approximately navel-height and look there. Breathe. Notice your shoulders -- don't allow them to tighten or "scrunch." Feel your physical connections, allowing your breath to guide you. Remain here for at least five full breaths.