Mountain Pose 

Name: Mountain Pose
Sanskrit: Tadasana
Pronunciation:  Tad-AH-sahn-na
Pose Level: Beginner

Stand with your legs hip-width apart, feet parallel and in line.
Lift the tips of your toes and slowly place them back on the floor.
Contract your quadriceps so that you can feel the kneecaps lifting slightly upwards.
Push the abdomen inside (but without contracting too much). In this way you will be able to perceive that the abdomen moves towards the navel and upwards while the coccyx rotates downwards.
Roll your shoulders up, back and down.
Push your shoulder blades towards your back and then let your shoulders drop while keeping your chest open.
Let your arms go along your torso and rotate your palms forward.
Keep your head in line with the spine with your chin parallel to the ground. Relax your neck and shoulders.
Keeping the mouth closed, separate the jaw and relax all the muscles of the face.
Imagine being hung by the head by a thin thread that extends upwards and you feel the elongation of the spine and neck upwards.
Shift your body weight back and forth, then left to right trying to find your balance point. Gradually reduce the range of movements until you stop, with the weight of the body evenly distributed on the feet.
To intensify the pose, try doing it with your eyes closed

Develop physical and emotional centering;
    It teaches us to stand in the correct way, to distribute the weight of the body on both feet and therefore to take the correct alignment of the body;
    Strengthens the thighs, knees and ankles
    It is useful for calming the mind, giving serenity and calm;
    Tones abs and buttocks;
    Relieves pain caused by sciatica;
    It is useful for reducing the problems of flat feet and hollow feet;
    It is useful in the first six months of pregnancy.
    Activate the first Chakra, Muladhara

Pose Modifications
The arms can be slightly away from the body, as if they were the slopes of a mountain. In this case, a further variant consists in turning the palms of the hands forward.
The hands can be joined in the heart center, at the level of Anahata chakra, in prayer.
The arms can be extended above the head, shoulder-width apart with the palms facing inwards, in line with the legs.
The hands can be intertwined, then raised with outstretched arms, above the head and palms facing up. In this position it is also possible to lift the heels and balance on the forefoot.


Poses Commonly Transitioned too:
Upward Salute (Urdhva Hastasana), Tree Pose (Vrkasana)
Poses Commonly Used Before Hand:
Upward Salute (Urdhva Hastasana), Tree Pose (Vrkasana)

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