Mountain Yoga

Sanskrit name: Tadasana

English name: Mountain Pose

Chinese name: Shanshi

Tadasana means mountain. Sama means vertically immovable. Sthiti just stood still. The Tadasana pose means standing firmly like a mountain. This is a basic standing position.

（tah-DAHS-anna）

tada = mountain

efficacy

Improve your posture

Strong thighs, knees and ankles

Strengthen abdomen and buttocks

Relieves sciatica

Eliminate flat feet

People rarely pay attention to correct standing posture. Some people stand with their body weight entirely on one leg, or with one leg completely aside, while others put their body weight on their heels, or on the inside or outside of their feet. These can all be seen by observing the degree of wear on the soles or heels of the shoes people wear. Due to our wrong standing style, we do not evenly distribute our body's weight on our feet, which leads to some kind of deformity in our body, which affects the elasticity of our spine. Even when our feet are separated, it is best to keep our heels and toes parallel to the center plane of our body. rather than from an angle. In this way, our hips contract. Tighten your abdomen and straighten your chest. At this time, people will feel light and mentally agile and active. If we are standing, all our body weight is concentrated on our heels. You will feel the change in gravity; so your hips become sagging, your abdomen protrudes, your body falls backwards, your spine feels tense, and what follows is. We quickly feel tired and our brains become dull. Therefore, mastering the correct standing posture is crucial.

Skill:

1. The big toes touch each other and the heels are slightly separated (so that the second toes of your feet are parallel to each other). Lift and spread your toes, then gently flatten them down on the floor. Gently move your body's center of gravity back and forth, left and right, then gradually reduce the shaking and return to static, so that your center of gravity is evenly placed on your feet.

2. Tighten your ankle bones and feel the firm arch of the medial range of your soles. Then imagine your energy rising straight up the inside of your thighs to your groin, and from there through the center of your torso, to your neck and head, and even through the top of your head. Tighten the knees and lift them up, so that the front thigh muscles turn a little inward, and lift the back thigh muscles. Stretch in your abdomen and consciously raise your pubic bone toward your navel to lengthen your coccyx.

3. Insert your shoulder blades into your back, then extend your shoulders and sink towards your back. Chest your chest, stretch your spine upward, spread your collarbone, and straighten your neck. Lay your arms down on your sides. (The ideal position for Shan pose is to stretch your arms over your head, but for convenience. You can also place your arms at your sides.)

4. The straight line on the top of your head is perpendicular to your pelvis; the chin is parallel to the ground. Relax your throat; lay your tongue comfortably on your chin; relax your eyes.

5. Shan pose is usually the starting position of all standing postures, but it is also an extremely useful standing position that can be practiced individually. Stay for 30 seconds to 1 minute and breathe naturally.

Contraindications

headache

insomnia

Hypotension (Internship Editor: Zhang Xing)