How to do Tadasana
- Stand with your feet together, or hip-width apart if that is steadier.
- Spread the toes and let your weight settle evenly between the heels and the balls of the feet.
- Lift the kneecaps gently by firming the thighs, without locking the knees.
- Lengthen the spine upward; let the shoulders draw back and down.
- Rest the arms by your sides with the palms facing the thighs.
- Keep the chin level, gaze softly ahead and breathe slowly through the nose for 5 to 10 breaths.
Coming out of the pose
- Relax the legs and arms and walk or shake out gently.
Alignment cues
- Press the big toe mounds and outer heels evenly into the floor.
- Draw the tailbone gently down, so the lower back does not arch.
- Crown of the head reaches up, shoulders soften down.
- Breathe into the sides and back of the ribs.
Beginner version and props
- Stand with your back against a wall to feel where the spine and head are.
- Take the feet hip-width apart if balance is difficult.
Benefits
- Helps build awareness of posture and how you carry your weight.
- Strengthens the legs and feet.
- A calm, steady start to a standing sequence.
Who should take care
- If you feel dizzy or have low blood pressure, keep the feet apart and the eyes open.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Locking the knees back.
- Pushing the ribs forward and arching the lower back.
- Holding the breath while concentrating.
In a sequence
After it: Vrikshasana (Tree Pose), Uttanasana (Standing Forward Bend)
Read more: Surya Namaskar: The 12 Steps of Sun Salutation
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.