An article written by Dawn Hart from YogaSherborne

I have talked about how hard it is to just stop and lay down in Savasana – Relaxation Pose. I’m now going to add standing still on both feet to the list of surprisingly challenging postures.

Yoga teaches us to recognise body, mind and emotions, understanding that they are all part of us and shouldn’t be treated in isolation. For example when we are emotionally tense we will hold that tension somewhere physically in the body. When we are mentally distracted we will find it harder to physically balance our body as well as our emotions. Mountain Pose grounds body and mind and is a simple posture we can practise virtually anytime, any place.

Tadasana is the foundation for all standing Yoga postures. Most obviously it brings an awareness of our physical posture ensuring we are aligned and strong for the following movement. Practised regularly it can improve our overall posture and reduce or prevent backache. Tadasana also offers us an active resting posture between poses or flows by allowing open, full breathing. It gives time to scan through the body recognising any areas of tightness or strain we need to be aware of before we move again.

How to bring your body into Tadasana:

• Stand with your feet an inch or so apart or at most hip width apart. Check your toes and knees and hips are facing forwards.

• Feel your body weight even through both feet and distributed evenly through the 3 parts of the foot; heel, ball pads and toes pads. I like to give the toes a wriggle here and then feel each one as they plant firmly down in to the ground.

• Scan up through the ankles, calves and to the knees, if they have locked back, gently soften them. 

• Continue to scan up through the thighs feeling the muscles gently engage as you reach the pelvis. Rock the pelvis a little as if you were trying to straighten out the lower back a little. There is a slight lift to the top of your sternum without pushing out the rib cage.

• In your mind picture yourself lengthening, lifting taller. It can help to run your attention up your spine as you do this.

• When you reach the shoulders loosen and lower them. Draw the shoulder blades back, just a  small movement avoiding pushing out the chest.

• Let your arms relax and rest by your side. Palms may be facing inwards or forward as long as you are comfortable

• Have your head centred and your chin drawn back. Often we are told to stand up straight we lift the chin looking upwards. Think of a tortoise drawing its head back into its shell. Now feel the back of your neck lengthen, let your gaze rest gently on something just ahead of you or if it doesn’t make you wobble close your eyes.

• Relax your face, and jaw, rest your tongue on the floor of your mouth.

From the side you are aiming to bring your ear, shoulder, hip and ankle bone in line. It can help to have someone watch you a few times to find this. There are many tiny adjustments to find the correct posture and we all have different body shapes and body histories that may affect what we need to do. If you aren’t sure ask your Yoga teacher, health practitioner, fitness instructor to take you through the steps.

How to bring your mind into Tadasana:

The body scan we just went through is itself a mindful practise. We let go, if only briefly, of all other thoughts as we focus on each part of the body and the sensations we feel as we come into the pose. As this happens your breathing slows and deepens and heart rate slows. 

If visualisation works for you this may also help:

• Picture yourself like a mountain: grounded and strong. Taking up your space, fully part of the world around you and with a right to be here.

• Now feel yourself expansive like a mountain as your feel your rib cage open up, expanding your chest and upper back. Breath deeply and comfortably here.

• As you exhale, relax your shoulders, let stress and worries slip off them and away, see it happening.

• As you stand with your head held high, feel yourself stretching up towards the sky like the peak of a mountain

When you experience strong emotions and need to find balance this posture can bring it. 

When you can’t focus and need clarity this posture gives you a calm space. 

When you need energy, be it physical, mental or emotional this posture allows you to find it.

When you want confidence, coming into Tadasana physically will help your mind and emotions feel it.

Don’t save this for the class or even for your mat. Tadasana can be practised virtually anywhere.… cooking, brushing teeth, waiting in line, showering are all moments where we are already standing and we can bring ourselves into Tadasana.  You could also look for opportunities to stop and stand where usually we would keep going; as we close the front door behind us, reaching the bottom of the staircase, walking from one place to the next. 

Introducing those few seconds where we stop and feel our feet, feel ourselves in our body standing tall, breathing deeply, can re set our body and mind; creating a foundation for the next step we take.