Tadasana or Mountain Pose

Tadasana or Mountain Pose is the foundation of all standing poses.  In Light on Yoga, Mr. Iyengar writes, "People do not pay attention to the correct method of standing. Some stand with the body weight thrown only on one leg, or with one leg turned completely sideways. Others bear all the weight on the heels, or on the inner or outer edges of the feet. This can be noticed by watching where the soles and heels of the shoes wear out. Owing to our faulty method of standing and not distributing the body weight evenly on the feet, we acquire specific deformities which hamper spinal elasticity. Even if the feet are kept apart, it is better to keep the heel and toe in a line parallel to the median plane and not at an angle. By this method, the hips are contracted, the abdomen is pulled in and the chest is brought forward. One feels light in body and the mind acquires agility. If we stand with the body weight thrown only on the heels, we feel the gravity changing; the hips become loose, the abdomen protrudes, the body hangs back and the spine feels the strain and consequently we soon feel fatigued and the mind becomes dull. It is therefore essential to master the art of standing correctly." (p. 40)

How to do Tadasana?  Begin standing with your feet together, big toes and inner heels touching. The feet are the base of the mountain, so we want to spread them out as much as possible.  Also see that both feet are pressing down evenly, the ball of the foot to the heel, inner edge to the outer edge.  Lift the kneecaps up and press the thighs back. Bring the navel in toward the spine and lengthen the back waist down. Lift the sternum and roll the shoulders back and down so that the shoulder blades press in toward the sternum. Keep the chin level, the throat soft. eyes soft.  Breathe easily.  You can also do this pose with John Schumacher, Senior Iyengar Yoga Teacher:  John Schumacher teaches Tadasana.

Practice this pose whenever you can -- at the grocery story, in a ticket line, etc.  All of the instructions you learn for this pose can be applied to each of the other standing poses.  In each pose, ask yourself, "Is there Tadasana in my feet? in my legs? in my torso?"