Tadasana (Mountain Pose)
"You want to stand on your head and you don't even know how to stand on your feet."
-- B.K.S. Iyengar
Tadasana is the foundation of the asana yoga practice, everything comes back to Tadasana! Tadasana is also called Samasthiti, which translates as equal standing. For me the art of standing correctly starts with this pose.
Practice always begin Tadasana by placing the feet properly and work up from that foundation. Traditionally you have the feet together in this pose, but if you are new to it or find it hard to balance then start with the feet hip width apart. This description by Brad Piddy is the most precise i could find.
Sequencing whenever and wherever you like! Do it to establish strength and balance in your feet, legs and spine before standing poses, after standing poses, a the beginning of a session, at the end, when you are standing in line at the supermarket or waiting for the bus....
Benefits improves posture, Strengthens thighs, knees, and ankles, is said to relieves sciatica and reduce flat feet.
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