Setup and Key Actions
Standing at the top of your mat bring your big toes together and leave a little space between the ankles. If you need to you can also stand with feet apart, about hip distance, trying to make the outer edges of your feet parallel to the long edges of your mat. Lift all of your toes from the ground so you can engage the arch of the foot noticing the four corners of your foot, put the toes down and press into the four corners grounding yourself into the earth. Working upwards keeping the legs long lift the kneecaps and engaged the legs without locking the knees or throwing the tailbone back. Engaging the abdomen to pull the tailbone slightly towards the earth, this will strengthen the core keeping your spine safe. Stand tall with your heart shining forward, relax your arms at your side opening your palms to the front of your mat (thumbs facing away from the body). Relax your neck and face, reach up through the crown of your head. If you like to you can close your eyes and scan the body once more, start to focus on the breath or even set an intention for your practice. Tadasana is one of the most important standing poses teaching the body proper alignment and muscle activation in preparation for the rest of your yoga practice.
Strengthens ankles, knees and thighs
Helps to reduce flat feet
Firms abdomen and buttocks
Promotes calmness expelling dullness and depression
Syncs the body and mind
Steadies the breath